Barefoot leg day: 3 moves with video demos (kettlebell + sand)
Three lower-body moves that work well without shoes, each with a short demo and the cues to focus on.
New to training barefoot? Start with the basics and when to keep your shoes on, then try these.
1. Kettlebell sumo squat
- Feet wider than your hips, toes turned slightly out, kettlebell hanging between your legs.
- Sit straight down slowly with your chest up and knees tracking over your toes.
- Drive through your heels to stand. A common guideline is 4 sets of 12.
2. Kettlebell sumo deadlift
- Same wide stance, but this one is a hinge: push your hips back and keep your back flat.
- Keep the kettlebell close to your body on the way down and up.
- Squeeze your glutes at the top without leaning back. 4 sets of 12.
3. Sand squats
- Soft sand moves under your feet, so even bodyweight squats feel harder and your feet and ankles work to stay stable.
- Go slower than you would on a hard floor and keep your weight spread across your whole foot.
- Watch for shells and hot sand. 3 sets of 15.
Gear that helps
A single kettlebell and a non-slip mat cover the first two moves at home. I keep picks on my shop page.
This is general fitness information, not medical advice. If you have foot pain or an injury, check with a doctor or physical therapist first. Shauna and these videos are AI-generated. Shop links may earn a commission.
Next up: Flat gold sandals or nude strappy stilettos? How to pick