Find out what's actually turning your feet out in one sitting. Then train exactly that.
Duck feet come from one of four places. The Duck Feet Protocol screens you with a floor and a wall, shows you which one is yours, and gives you the exercises for it. Retest in two to three weeks and see what moved.
Doctorate in physical therapy. Has worked with hundreds of people on their duck feet.
If your feet turn out and you've already tried to fix it, you know how frustrating it is to do everything you were told and end up exactly where you started. That isn't a discipline problem. Nobody ever checked where your turnout is coming from. This page shows you how to check it yourself, tonight, in a few minutes.
You know the moment.
Bottom of the squat. Back leg of a lunge. The last mile of a run. Your feet spin out to let you through.
Maybe your knees ache after a long day standing. Maybe your hips feel tight no matter how much you stretch. Or maybe nothing hurts and you'd just like your feet to point where you're going.
Either way, you've tried to do something about it.
You pointed your toes forward on purpose. That lasted about forty steps.
You did the 90/90 for six weeks. You did the short-foot drill from someone's page. You saved every reel that promised to sort it out, and now there are eleven exercises in your notes app and a folder you never open.
And your feet are exactly where they started.
So you start to wonder if it's you. Maybe you're not consistent enough. Maybe you're just built this way and should give up on it.
Here's what I want you to know before anything else. The exercises probably weren't bad, and you weren't lazy. Somebody picked a cause for you without checking. Usually the hip.
Here's what's actually going on.
Your feet turn out because something above or below them ran out of room. Your hip, your knee, your foot, or the way your whole body stacks over them. When a joint runs out of options, your body routes around it. It takes the cheapest path available, every single time, as dependably as water running downhill. Turnout is what that detour looks like from the outside.
Don't take my word for it. You can feel this on your own leg right now.
Seated. Ten seconds.
Sit down. Put your hand on the outside of your lower leg, just under the knee. Rotate your shin in and out, and watch your foot while you do it.
A few degrees of shin rotation takes your foot from straight to duck-footed. You just produced the exact thing you've been trying to get rid of, from a place nobody told you to look. If that's where your turnout lives, every minute you spent on hip drills was aimed one floor too high.
Standing, at a wall.
Stand a foot's length from a wall. Keep your heel down and drive your knee toward the wall.
Either the knee travels forward, or the foot spins out to let it through. If it spun, you just watched your body take the cheapest path, live, on your own leg.
This is why two people can stand in front of me looking identical and have completely unrelated causes. One is coming from the hip. One is coming from the shin. Same photograph. It's also why someone else's before-and-after tells you nothing about whether their drill will work on you.
And it's why turnout on its own proves nothing. LeBron is turned out. So are half the distance runners you've ever watched. Nothing ran out for them, so there's nothing to fix. What matters is whether you have options when your training asks for them.
I've been posting about this for years. Clips about the hip, the shin, why pointing your toes forward doesn't hold. And for years I've gotten the same reply in the comments, thousands of times:
okay but which one am I?
Nobody answers that question. They post the next drill instead.
For a long time the internet had one answer: duck feet means tight hips. Recently people started talking about the knee too, which is real progress. But the structure didn't change. One region, handed to everybody, and nobody checking whether it's yours. Now there are two confident camps, both right about some people and useless to everyone else.
You don't need more information. There's more of it than ever. You need sorting.
I'll be straight with you about something. I haven't discovered a secret. Most of what I teach sits in textbooks, available to anyone willing to read them and spend years watching people move. What I've done is put it in order and build a screen that sorts you into the right starting point. That's the part I couldn't find anywhere else, so I built it.
Here's what changes when you know which one is yours.
You stop doing exercises on hope. You open the course tonight, run four checks in less time than it takes to make dinner, and you know your starting point before you go to bed.
You spend the next two to three weeks training the one thing that's actually short, instead of rotating through every drill you've saved.
Then you run the same checks again and write them down. Left and right, same conditions. You're not taking my word for anything. You're reading your own sheet.
For a lot of people, the positions that used to force a detour start to open up. The bottom of the squat. The back leg of the lunge. Some people's feet settle a lot and some settle a little. Either way, they stop being stuck there, and moving gets easier.
And you never have to wonder again whether the next reel applies to you, because you'll know how to check.
Here's how it works.
The Duck Feet Protocol
Find the driver. Build the options. Retest.
It's built around a four-step process I call the Region Screen.
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1
Screen
Four checks, top down. A floor, a wall, a few minutes, fully dressed. No equipment and no appointment.
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2
Sort
Those checks put you in one of three starting points.
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3
Train
Each starting point has its own exercises, built on four principles that sit under every drill in the library.
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4
Retest
The same checks two to three weeks later, recorded. It moved or it didn't.
One of those checks takes two seconds. You stand up and look down. That's the whole instruction, and it sorts most people before they do a single exercise. You've been looking at your feet in the mirror for years, half a second from the answer, and nobody told you what you were looking at.
Four regions produce turnout, but only three of them are places you start. The fourth is context for the other three. People who treat it as a starting point usually lose about a month training something that was never going to move. The course shows you which one it is and what to do with it instead.
The videos are conversational. No script. I talk through how I think, show things on my own body, and occasionally get a little philosophical about movement. You're learning how I reason about this, not memorizing my list. So when you find a drill online that I never showed you, you'll be able to judge it yourself.
The videos teach it. The written materials make sure you actually do it.
What's inside
The Main Course
What each of the four regions looks like, why each one produces turnout, and the specific thing the usual advice misses at each. Then the screen itself, including the two-second check. The screen and the retest are taught inside the course, so you can run both on yourself as many times as you like. You finish knowing your starting point.
The Exercise Library
Work for each potential cause of duck feet, organized for troubleshooting. You go straight to the videos for your starting point and skip the rest. It also covers the four principles under every drill, which is the part that lets you evaluate exercises I never showed you.
The Written Guide
The videos do the teaching. The guide holds the reasoning, so when you're three weeks in and something isn't moving, you aren't scrubbing through footage for the one sentence you need. Includes four worked example profiles and a troubleshooting section for when things stall.
Plus three printables
Download them straight from the course, print them, and keep them next to you while you work. The guide sits right alongside them.
Your baseline and two retests, with left and right recorded separately under the same conditions every time. You watch the trend instead of one good day. This is the page that replaces trusting me.
It starts with one question you can answer standing in your kitchen and branches until you land on your starting point. It also tells you whether a second region is involved.
Short on time? Eight steps, in order. About 20 minutes from opening the course to knowing where to start. Come back for the full reasoning later.
Some of what you'll learn
- The two-second check that sorts most people before they touch an exercise.
- The anatomical fact about hip internal rotation that explains why your hip drills did nothing, and why "just strengthen it" was never going to work.
- What actually rotates when your knee bends, and why your knee isn't a hinge. Once you feel it, you can't unfeel it.
- Why a knee pointing dead ahead tells you almost nothing about what's underneath. This is the one that costs people years.
- The second end of your lower leg that almost everyone ignores, including the people who've finally started talking about the knee.
- The four things that have to happen in sequence for your knee to travel over your toes.
- How high arches and flat arches produce the same turnout by opposite routes, and why the standard foot prescription is exactly wrong for one of those groups.
- Which of the four regions isn't a starting point at all.
- The difference between a resting preference and a missing option. One needs work. The other needs to be left alone.
- Why a position you can find but can't hold under load isn't really an option yet.
- Why you record left and right separately, and why the difference between your sides is often your clearest clue.
- What to do when your hip gets better but your feet still turn out.
- What to do if you really are built this way, like congenital tibial torsion or structural flat feet. The training doesn't stop. The target changes.
Is this for you?
It's for you if
- Your feet spin out at the bottom of a squat, the back of a lunge, or late in a run, and you want to know why
- You've already done the hip drills and they didn't hold
- You have a notes app full of exercises and no idea which ones apply to you
- You'd rather measure your own progress than take anyone's word for it
- You coach people and want a screen you can run on clients
It isn't for you if
- You want a promise that your feet will point forward in 30 days. I don't make that promise, and I'd be suspicious of anyone who does.
- You want one exercise to do while you scroll. There are plenty of exercises in here, but every one comes after a question.
- Nothing hurts, nothing's restricted, and every position your training asks for is available. That's a resting preference. Keep your $67 and go live your life.
- You have sharp or worsening pain. Get that looked at in person first.
Get instant access
One session with someone who'd actually look at your feet properly costs well over $100, and you walk out with their opinion. Here you get the method itself, and you can run it again next month, next year, or on a client.
Another six weeks of the wrong drill costs nothing and takes six weeks. You've already paid that one a few times.
No launch discount, no countdown, no "price goes up at midnight." It's $67 today and $67 whenever you find this page. I'd rather sell at one honest price than train you to wait for a sale.
- The main course: 4 sections, 35 minutes
- The Region Screen, including the two-second check
- Exercise library: 20 troubleshooting videos
- The Written Guide: 24 pages
- Assessment Sheet, Decision Tree, and Quick Start
Here's what happens when you click. You'll go to a secure Payhip checkout and enter your payment details. As soon as it goes through, you'll get an email with your access link to the course, the library, the guide, and all three printables. Open the Quick Start first and you'll know your starting point in about 20 minutes. If the email isn't in your inbox within a few minutes, check your spam folder.
A word about refunds, because you're going to ask
There are none. It's a digital product. Once it's opened, it's opened.
So instead of a refund button, you get something you can verify on yourself. Run the screen and record it. Do the work for your starting point. Run it again in two to three weeks. You measure, you train, and you measure again.
You never have to take my word for anything in here. A refund gives your money back. The retest gives you the answer.
If that doesn't sit right with you, don't buy. I'd rather you keep the $67 than feel stuck with something.
Questions you're probably asking
I'm not in pain. Is this for me?
Maybe not. If nothing hurts and every position you train is available, nothing ran out. But if you can't get to the bottom of a squat or the back leg of a lunge without your feet turning out, something ran out of options. That's a different conversation, and it's the one this course is for.
I've already done all the hip drills.
Then you're exactly who this is for. You've already shown the hip wasn't the whole answer. The two-second check tells you whether you've been working on the wrong floor of the building.
What if I'm just built this way?
Some people are. Congenital tibial torsion is one example. Structural flat feet, where the bones are shaped that way rather than having collapsed into that shape, is another. If that's you, the training doesn't stop. The target changes. You stop chasing a shape that isn't available and build capacity inside the range your structure allows, which usually means more of that work, not less. You might not end up with a straight-looking foot. You will end up with capacity where you'd otherwise have none, and that's not a consolation prize.
Do I need equipment?
No. The screen needs a floor and a wall, and you can do it fully dressed.
How long does it take?
The main course is 35 minutes. The Quick Start gets you to your starting point in about 20. After that you retest every two to three weeks.
Is this a program or a framework?
A framework, with exercises. There's no day-one-through-day-thirty calendar, because there can't be. The right day one for you is the wrong day one for somebody else.
Will my feet end up straight?
Maybe. Some people's feet settle a lot, some settle a little, and some of it is simply how you're built. The honest answer takes a few weeks of work to find out. Straighter feet can be a result. They make a terrible target. Build the options and let the resting position follow.
Can I use this with clients?
Yes. Coaches already use my screening content with their clients, and this course puts the whole process in order. The Assessment Sheet works the same on someone else's feet as it does on yours.
Is this medical advice?
No. It's an educational course about movement. It isn't diagnosis or treatment. If you're dealing with an injury or pain that's getting worse, see a clinician in person.
Why no refunds?
It's a digital product, and once it's opened, it's opened. The retest does the job a refund button can't: it shows you, on your own sheet, whether things are moving.
So you've got two options.
Keep doing what you've been doing
Another reel. Another drill somebody swore by. Another six weeks of something that may have nothing to do with you. The folder gets longer and the question stays exactly where it is.
Spend one sitting tonight
Find out which of four regions is producing yours. Then spend two to three weeks finding out whether you were right.
Only one of those has an end.
Talk soon,
Elitzur
P.S. If you skimmed to the bottom, here's the short version. Duck feet come from one of four places, and nobody has checked which one is yours. The Duck Feet Protocol screens you in a few minutes with a floor and a wall, gives you the exercises for that region, and has you retest in two to three weeks so you can see what moved. It's $67, one honest price, and you get access right away.
About Elitzur
Elitzur Bergman holds a doctorate in physical therapy and has worked with hundreds of people on their duck feet. He's been posting about hip, shin, and foot mechanics for years, and this course is his answer to the question his comment section keeps asking: "okay but which one am I?"