During locomotion, soft-bodied terrestrial animals solve complex control problems at substrate interfaces, but our understanding of how they achieve this without rigid components remains incomplete. Here, we develop new all-optical methods based on optical interference in a deformable substrate to measure ground reaction forces (GRFs) with micrometre and nanonewton precision in behaving Drosophila larvae. Combining this with a kinematic analysis of substrate interfacing features, we shed new light onto the biomechanical control of larval locomotion. Crawling in larvae measuring ∼1 mm in length involves an intricate pattern of cuticle sequestration and planting, producing GRFs of 1-7 μN. We show that larvae insert and expand denticulated, feet-like structures into substrates as they move, a process not previously observed in soft bodied animals. These ‘protopodia’ form dynamic anchors to compensate counteracting forces. Our work provides a framework for future biomechanics research in soft-bodied animals and promises to inspire improved soft-robot design.