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From the Feet Up
Get it first

The iPhone app · coming soon

Move like an athlete again.

Six photos find what to fix first.

  • Less pain
  • Stand taller
  • Fuller calves
  • Glutes switched on

From the Feet Up is a posture and movement scan app for iPhone, for players who want to keep playing.

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Free for now · photos saved only on your phone

A marble statue of an athlete running with his feet pointing straight ahead: the ideal stride.

1 · Why it happens

Three habits. Three leaks. Three fixes.

Shoes, sitting and screens leak your power. Watch each one happen, and the fix that plugs it.

  • Working
  • Problem: tight or weak

1 · Shoes

Shoes turned your feet out.

Every push leaks sideways. The inner thighs go weak and tight, and the knee pays.

The fix: Feet forward. Point them straight. Wake the arch.

How to fix duck feet

Two marble statues walk toward you, feet forward beside feet out. Feet forward, each push goes straight back and the side glute and inner calf glow green. Feet out, part of every push leaks sideways, the knee drifts off line, the side glute and inner calf go red, and the same three strides finish short. Then both point their feet forward and keep their power.

Look closer: the ankle.

Feet turned out, the inner ankle rolls in and the arch drops. Big toe down lifts it back up.

Marble legs from behind with a dashed line down each Achilles tendon. The ankles drop in toward each other, the lines bend into a curve and turn red, and arrows point in at the inner ankles. Then the ankles lift, the lines straighten and turn green. Then the foot from the side: the arch drops flat, glowing red along the sole, and lifts back up, green.

2 · Sitting

Sitting switched your glutes off.

Hips tight, abs weak, glutes asleep. The low back takes over.

The fix: Stack the pelvis. Glutes back on. The best athletes have big ones.

Glutes switched off from sitting

Two marble statues from the side, stacked beside tipped. Hours in a chair switch the glutes off and shorten the hip flexors. The stacked one wakes its glutes back up; the tipped one keeps a pelvis tipped forward, tight hip flexors, weak abs and a low back that takes over, shown in red. Then the glutes wake up and both stand stacked.

3 · Screens

Screens pulled your head forward.

Neck and chest tight, upper back asleep. The shoulders round.

The fix: Open the shoulders. Ears back over the shoulders.

Forward head posture

Two marble statues from the side, head over the shoulders beside head forward. The head weighs about as much as a bowling ball; held forward, the back of the neck strains, the chest tightens and rolls the shoulders in, and the deep neck muscles go to sleep, shown in red. Then the phone comes up to eye level and the ears go back over the shoulders.

2 · How it travels

Pain shows up far from where it starts.

It’s one web, pinned at the feet. Pull one spot and the opposite knee takes the load.

Your body adapts. That’s the catch.

Old injuries teach it to lean. Until you retrain it, the lean stays and stacks.

Pull one shoulder up and out…
  • Spiral, arch to opposite shoulder
  • Where the three fixes work

3 · The fix

Plug the leaks. Get your power back.

Fix all three and every stride spirals from the arch to the opposite shoulder.

Beyond less pain

Built from the feet up.

Less pain is the start. Here’s what else can change.

  • The marble statue's calves and heels from behind: both heels straight, both inner calves full.

    Fuller calves

    Feet straight, big toe down: your inner calves work with every step, every day.

  • The marble statue in a glute bridge: lying on his back, knees bent, feet flat, hips lifted in a straight line.

    Glutes switched on

    When your hips, low back, QL and psoas do their job, your glutes finally work.

  • The marble statue standing tall from the side: ear over shoulder, shoulder over hip, hip over ankle.

    Stand taller

    Stacked from the feet up, you stand taller.

  • The sole of the marble statue's foot: the big toe and the line along the inner arch glow green (working), the toes spread.

    Stronger feet

    Feet that work spread out and get stronger.

That’s why the best-aligned athletes have the calves and glutes to show for it.

Want that? This is for you.

Get it first

4 · Find your leak

Scan. Read. Fix.

Your phone shows what’s leaking, and the one thing to fix first.

  1. The app's scan, photo 1 of 6: the feet from above, with an outline to stand in and a count-in.

    Step 1

    Scan

    Stand, squat, reach, walk. Five minutes. Prop the phone. It counts you in.

  2. The app's read: a score of 85 out of 100, “Stacked, 5 to Elite”, one line on what to do next, and both feet with a green line along each.

    Step 2

    Read

    Five areas, scored from the feet up. One leak to fix first.

  3. The app's program: three leaks, three fixes, feet first. Feet forward, Stack the pelvis and Open the shoulders, four weeks each.

    Step 3

    Fix

    Feet forward, stack the pelvis, open the shoulders. Four weeks each.

Your photos are sent once for the read, never kept on our servers, and saved only on your phone. Privacy

Then, how you move

See how you move.

Six more photos: a squat, a lunge and a reach, from the front and the side. Then a short walk, toward the camera and away. The read sees how you move, not just how you stand.

  • The marble statue in a deep squat from the front: feet straight, each knee over the second toe.Squat, front
  • The marble statue in a deep squat from the side: heels down, back neutral, arms reaching forward.Squat, side
  • The marble statue in a low lunge from the front: left leg forward, hips level, hands on the hips.Lunge
  • The marble statue reaching both arms overhead from the front: arms by the ears, ribs down.Reach, front
  • The marble statue reaching both arms overhead from the side: arms in line with the body, no arch in the back.Reach, side

The walking clips stay on your phone; only a few still frames go to the read. Only go as far as feels OK. Sharp pain? Stop.

The feel check · 60 seconds

Close your eyes. Hold.

Your eyes find what the camera can’t.

  1. 1Feet straight, big toe down, arch up. Knees over the second toe.
  2. 2What pulls is tight. Stretch it.
  3. 3What shakes or gives out is weak. Strengthen it.
The marble statue standing tall from the front, feet pointing straight ahead.

5 · The journey

Your first read is day one.

Be consistent. Rescan every week and watch it change.

  1. Every day

    Your drills

    A few minutes. Today's list is the first thing you see.

  2. Every 3 days

    Feel check

    Sixty seconds, eyes closed. What pulls, what shakes.

  3. Every week

    Rescan

    Same photos, same spots. See what moved since last time.

  4. Every 4 weeks

    Next fix

    Better? Move on to the next fix. Not yet? A second round.

The ache can move. That’s the chain waking up.

As your base changes, soreness can show up somewhere new, and some weeks look worse before they look better. Keep going. Sharp joint pain is different: stop and see a professional.

Months, not weeks.

The longer you’ve been off line, the longer it takes to come back. Each rescan shows the progress your mirror can’t: the scores, side by side, week on week.

Why I built it

Athlete to desk, and back.

“Bad shoes and early injuries stacked until I was glass. Feet first, I rebuilt it.”

Two to three years, with plateaus. My calves are finally growing. I built the app so you find your first fix in minutes, not years.

Muhammed CamFounder, From the Feet UpRead my story

Coming to iPhone

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Hear first when it launches. One email, no noise.

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Go deeper · The ebook

The whole method, in one book.

From the Feet Up: A Field Guide to Rebuilding a Compensated Body. The long read behind the app: the full chain from the feet up, five- and fifteen-minute routines, a 14-day reset and a six-week rebuild. 106 illustrated pages, $20.

See the book

Questions

Asked and answered.

What is From the Feet Up?

A posture and movement scan app for iPhone. You take six standing photos, then six of a squat, a lunge and an overhead reach, and two short walking clips, toward the camera and away. Bare feet, about five minutes. The read scores five areas from the feet up and shows the one leak to fix first: Feet forward, Stack the pelvis or Open the shoulders.

Who is it for?

Weekend warriors, former athletes and Sunday-league players who want to keep playing. If your knees, hips or back ache after a match, or you feel stiffer than you should, it’s built for you.

Why start with the feet?

Everything above stands on them. Shoes turn the feet out and drop the arch, the knees and hips follow, and the pain often shows up far from where it starts. Fix the base and the rest has something solid to stack on. The duck feet guide shows the first fix.

Will it change how I look?

It can. Feet straight, big toe down, and your inner calves work with every step, so they often fill out. When your hips, low back, QL and psoas do their job, your glutes switch on. You stand taller, and feet that work spread out and get stronger. How much changes depends on you and the work.

Is the app free?

Yes, for now. The scan, the read and the three fixes are open while we’re getting started, with one read a week. Join the list to hear first when it launches.

What happens to my photos?

They’re sent once for the read, never kept on our servers and never used to train AI. Your scans are saved only on your phone.

What does elite movement look like?

Six benchmarks, two per level. Good: the big toe test and a deep squat. Great: kneeling on the feet and a pistol squat. Elite: the splits and barefoot distance. The splits take strength at full length.

Is this medical advice?

No. It’s movement coaching, not a diagnosis or a treatment plan. Sharp, numb or worsening pain? Stop, and see a professional.