The Hunter Squat: Build Strength From the Ground Up

In this collaboration with Will Safford of Order & Progress, Mark breaks down one of the most underrated movements in training: the Hunter Squat.

Most people spend time working on hips, core, and upper body—but completely neglect the feet.

That’s a mistake.

Your feet are your first point of contact with the ground. If they’re weak or immobile, everything up the chain is affected. Limited foot mobility can lead to compensations in the knees, hips, and even the spine—changing the way you move and increasing your risk of injury.

The Hunter Squat addresses this directly.

By working through a single-leg pattern while the foot actively stabilizes and adapts to the ground, you naturally mobilize and strengthen the feet without isolating them.

At the same time, you’re building:

• Single-leg strength and control
• Hip mobility in multiple ranges
• Core stability and balance
• Total body coordination

For grapplers, this becomes even more important.

Strong, mobile feet improve your base, passing, and ability to apply pressure. But in today’s game, where leg locks are everywhere, your feet also become a target. Weak feet aren’t just a limitation, they’re a liability.

The Hunter Squat helps close that gap.

Mark and Will dive deeper into this movement, and many others, in their BJJ Kettlebell Resilience program, designed to build durable, adaptable athletes from the ground up.

Train your feet, and you’ll change everything above them.