Footwork: Wide Stance

Classical Repertoire Beginner Supine FootworkHip & Posterior ChainCore Integration

Footwork in a wide parallel stance targeting adductor engagement, lateral pelvic stability, and even foot pressure.

Schematic — Footwork: Wide Stance Reformer · 2 medium springs · Footbar Medium · Headrest Up

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Knee Issues: Keep the knees tracking over the second toes and the range small; stop if the knee complains.
Low Back Pain: Keep the pelvis anchored and the ribs down; stop if the low back aches.
Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.

Spring Tension 2 medium springs

Headrest Up

Transverse Abdominis (Secondary)Quadriceps (Primary)Calves (Gastrocnemius/Soleus) (Secondary)Gluteus Medius (Secondary)Adductors (Primary)

Lie supine on the carriage with the feet wider than hip-width on the footbar, toes straight ahead, spine neutral.

Press the carriage out evenly through both feet, then control the return, keeping the knees tracking over the second toes.

Alignment

"Keep the knees tracking over the second toes in the wide stance."

Form

"Press evenly through both feet — no favouring one side."

Breath

"Exhale to press with the wide base, inhale to draw the carriage back without the knees drifting."

Bring the feet closer to hip-width and use a lighter spring to reduce adductor demand.

Press from the balls of the feet with the heels lifted to add calf and balance challenge.

For knee issues, bring the feet to hip-width and parallel, press only partway and keep the knees tracking over the second toes.

The rest of the Footwork family.