Footwork

About This Exercise

The foundational Reformer exercise that opens every session. A series of leg presses in different foot positions that warms up the body and establishes proper alignment.

1Setup

Lie on the carriage with your head on the headrest. Place feet on the footbar in the first position (toes apart, heels together in Pilates V). Arms rest by your sides. Set springs to 3-4 for support.

2Execution

1. Toes Position: Place balls of feet on the bar, heels lifted. Exhale, press carriage out to full extension. Inhale, return with control. Repeat 10 times. 2. Arches Position: Place arches of feet on the bar, wrapping toes over. Press out and return 10 times. 3. Heels Position: Place heels on the bar, toes pulled back. Press out and return 10 times. 4. Tendon Stretch: On toes, press out. Lower heels under the bar slowly, then lift heels high. Repeat 10 times. 5. Maintain neutral pelvis and engaged core throughout all positions.

Pro Tips

• Fully extend the legs without locking the knees
• The return (eccentric phase) is as important as the press
• Keep the pelvis neutral — don't let the lower back arch
• Press evenly through both legs