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Footwork: Wide Stance
Both Repertoire Beginner FootworkHip & Posterior ChainCore Integration
Footwork in a wide parallel stance targeting adductor engagement, lateral pelvic stability, and even foot pressure.
⚠️ Clinical Contraindications
- 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.
Apparatus Setup
Reformer
Spring Tension 2 Green Springs
Footbar Position High
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Quadriceps (Primary)Calves (Gastrocnemius/Soleus) (Secondary)Gluteus Medius (Secondary)Adductors (Primary)
Setup Instructions
Lie supine on the carriage with the feet wider than hip-width on the footbar, toes straight ahead, spine neutral.
Execution Instructions
Press the carriage out evenly through both feet, then control the return, keeping the knees tracking over the second toes.
Teaching Cues
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 the carriage out, inhale to control the return."
Modifications & Progressions
Narrower Stance (Regression)
Bring the feet closer to hip-width and use a lighter spring to reduce adductor demand.
Heels Lifted (Progression)
Press from the balls of the feet with the heels lifted to add calf and balance challenge.