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Footwork: Calf Raises
Both Repertoire Beginner FootworkHip & Posterior ChainCore Integration
Controlled heel raises and lowers against spring resistance for ankle strength, calf control, and Achilles mobility.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the pelvis anchored and the ribs down; stop if the low back aches.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position High
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Quadriceps (Secondary)Calves (Gastrocnemius/Soleus) (Primary)Tibialis Anterior (Primary)
Setup Instructions
Lie supine on the carriage with the balls of the feet on the footbar, heels lifted off the bar.
Execution Instructions
Press the carriage out keeping the heels high, then lower and lift the heels with control while the carriage position stays steady.
Teaching Cues
Alignment
"Keep the heels in line with the toes — do not let the ankles roll."
Control
"The carriage stays still while the heels lower and lift."
Breath
"Inhale as the heels lift, exhale as they lower with control."
Modifications & Progressions
Smaller Range (Regression)
Reduce the heel range and use a lighter spring to keep the movement controlled.
Single Leg Calf Raises (Progression)
Lift one foot to the footbar and perform the raises unilaterally.