Footwork: Ankle Extension

Both Repertoire Intermediate FootworkHip & Posterior Chain

The first stage of the ankle series: isolated ankle extension with the carriage parked, lifting and lowering the heels from the ankles and holding the top of the lift.

AI-generated illustration: an instructor performing Footwork: Ankle Extension, on a Reformer, springs set to 1 medium or 1 light spring, footbar High, headrest Up. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo.

Body
Reformer
Movement

Schematic — Footwork: Ankle Extension Reformer · 1 medium or 1 light spring · Footbar High · Headrest Up

⚠️ Clinical Contraindications

Ankle / Achilles Sensitivity: Lifting the heels from the ankles loads the front of the ankle; reduce the range, keep the movement small, or work with the heels closer to the bar.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring

Footbar Position High What this means →

Headrest Up

Target Muscles

Transverse Abdominis (Secondary)Calves (Gastrocnemius/Soleus) (Primary)Tibialis Anterior (Primary)

Setup Instructions

Lie supine on the carriage with the balls of the feet on the footbar, the knees and toes hip-width apart, and the tailbone grounded heavy into the carriage. Spine neutral, arms by your sides.

Execution Instructions

With the carriage parked in the stoppers, lift the heels from the ankles and hold the stretch for a second before lowering them back to neutral, linking the lift and the drop to the breath.
Keep the toes relaxed and the tailbone heavy.
Work 4-6 slow reps.

Teaching Cues

Articulation

"Lift the heels from the ankles rather than gripping with the toes."

Control

"Hold the top of the lift for a second before lowering — the pause is where the ankle range is built."

Alignment

"Tailbone stays heavy on the carriage — the movement happens at the ankles, not the pelvis."

Modifications & Progressions

Smaller Range (Regression)

Lift the heels only part-way and keep the movement small until the ankles are warm.

Ankle-Sparing Lift (Injury Modification)

Reduce the height of the heel lift and keep the range comfortable; stop before the front of the ankle pinches.