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Pilates Foot Series

IntermediateStrengthTier T2

Stand with both heels flat, then rise onto your toes. Keep your heels up while you bend your knees into a squat, then lower your heels to the floor. Hold each position.

Targets: Foot & Toes

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold the hands on the hips throughout, as the adjacent Calf Raises exercise suggests, not raising the arms or placing the hands behind the head.
  1. A woman standing with both bare feet flat on the floor about hip-width apart, knees soft and not locked, hands resting lightly on her hips.

    Step 1 of 5

    Start in the neutral standing position, both heels flat on the floor.

  2. The same woman standing tall with both heels lifted high off the floor, weight balanced on the balls of both feet, legs straight and hands still resting on her hips.

    Step 2 of 5

    Raise up onto your toes as in a calf raise, and hold.

  3. The same woman with both heels still lifted off the floor and her knees now bent into a squat, hips lowered, weight still balanced on the balls of both feet.

    Step 3 of 5

    Keeping up on your toes, bend your knees into a squat position, and hold.

  4. The same woman in a squat with both heels now flat on the floor, knees still bent, hips low, hands resting on her hips.

    Step 4 of 5

    Lower your heels to the ground so you are in a squat, and hold.

  5. A woman standing with both bare feet flat on the floor about hip-width apart, knees soft and not locked, hands resting lightly on her hips.

    Step 5 of 5

    Start in the neutral standing position, both heels flat on the floor.

Breathing

  • Breathe normally.

Safety Information

Keep your knees soft, neither straight and braced nor bent; never fully lock a straight knee in the standing and toe-raised positions. Hold for a few seconds after each move, rather than a fast bounce. Caution: rise only as far as you can control, without your ankles rolling or your pelvis tilting forwards. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.