Ankle articulation
- Equipment: Reformer
- Category: Footwork
- Level: Beginner
- Body position: Supine
- Repetitions: 10 reps
- Springs: 2 Red – 3 Red
- Headrest: As needed
- Footbar: High or Low
Starting position
Supine, toes on footbar hip-width and parallel, heels lifted, arms by sides, neutral spine.
Instructions
Exhale to press the carriage out while keeping the heels lifted. At full extension, lower the heels under the footbar, moving through the ankle joints. Inhale to bend the knees and return the carriage while keeping the heels down. At the end of the return, lift the heels back up to the starting position. Continue this sequence—heels up → press out → heels down → return → heels up—moving smoothly through each phase. Keep the pelvis stable and control the transitions.
Teaching cues
- Lift heels, press out, then lower
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