Duck feet, aching knees, a tight lower back. None of it starts in the foot. 🦆👣 Years of sitting lock your external rotators short, the femur sits turned out, and the hip loses its inward rotation. The foot just follows. Two drills start to undo it: 1 → 90/90 forward lean to lengthen the tight external rotators 2 → Lying dual foam roller internal rotation to rebuild the inward pull Open up the rotators, then train the inward strength. Over time the alignment shifts and duck feet slowly start pointing forward again. Want the full routine? Comment BASICS and I will send you the four week Grade One follow-along, plus a joint by joint library to target whatever feels stuck. #duckfeet #hipmobility #internalrotation #mobility #posture