Footwork: Heels-Lifted Press
The second stage of the ankle series: keep the heels raised and press the carriage out, landing the knees softly at full extension, then draw it back into the stoppers.
- Body
- Reformer
- Movement
⚠️ Clinical Contraindications
- Knee Issues: Pressing to full extension with the heels lifted loads the knee; keep the knee tracking over the second toe, never lock it, and shorten the range if the knee complains.
- Ankle / Achilles Sensitivity: Pressing with the heels lifted keeps the ankles under load throughout; reduce the range or keep the heels lower if the ankle complains.
Apparatus Setup
Reformer
Target Muscles
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
- Keep the heels raised throughout and press the carriage away — inhale to prepare, exhale to press out, landing the knees softly at full extension, then inhale to bend the knees and bring the carriage back into the stoppers.
- Keep the tailbone heavy and the pelvis still.
- Work 4-6 slow reps.
Teaching Cues
"Tailbone stays heavy on the carriage — the springs travel, the pelvis does not."
"Land the knees softly at full extension instead of locking or snapping."
"Keep the heels lifted to the same height through the whole press, not just at the start."
Modifications & Progressions
Heels on the Footbar (Regression)
Rest the heels on the bar and make the same press to unload the ankles and reduce the balance demand.
Ankle-Sparing Press (Injury Modification)
Keep the heels down and the ankles still, working only the press and the return, to avoid loading the end-range calf stretch.