Footwork: V Position
Foundational footwork in a turned-out V stance: heels together and toes apart on the footbar, tracking the knees over the second toe against spring resistance.
- Body
- Reformer
- Movement
⚠️ Clinical Contraindications
- Knee Issues: Turnout from the feet can torque the knees; keep the knees tracking over the second toe and use a lighter spring.
- Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with heels together, toes apart in V-position on the footbar, spine neutral.
Execution Instructions
Press the carriage out maintaining turnout from the hips, extend legs fully without locking knees, then control the return.
Teaching Cues
"Keep your knees tracking over the second toe."
"Exhale to press through the V, inhale to draw the carriage home with the pelvis level."
"Press evenly through the whole foot — no gripping with the toes."
Modifications & Progressions
Single-Spring V Press (Regression)
Reduce to a single strong or medium spring to lower the load while alignment is established.
Three-Count V Press (Progression)
Take three counts to press the carriage out and three to return in the turned-out V, tracking the knees over the second toes, to build time under tension.
Reduced Turnout (Injury Modification)
For knee sensitivity, bring the heels slightly wider and turn the toes out less so the knees track straight over the second toes, and shorten the press to a partial range.
Related Exercises
The rest of the Footwork family.