Reformer Pilates Foot and Ankle Exercises: How to Plant Your Feet Firmly Without Slipping

Your feet and ankles are your body's first connection with the Reformer Pilates machine. Every leg push starts on the footbar, and if that base shifts, the rest of the exercise suffers. In this guide we run through the most common foot and ankle exercises and how to get a steady, secure footing.

Why your feet matter so much on the Reformer

On the Reformer the carriage glides and the springs give constant resistance. Your feet pass the force of your legs into the bar, while your ankles absorb and share the movement. With a solid footing, hips and knees stay better aligned and your neck and shoulders can relax. When a foot slips, your body compensates with needless tension.

If you have discomfort in your feet, ankles or knees, or you have had an injury, speak to a healthcare professional and to your instructor first. This article is for information only and does not replace that advice.

The most common foot and ankle exercises

Footwork: the foundation of the session

Footwork usually opens the class. With your feet on the bar, you push the carriage out and bring it back under control. It is practised in several positions: heels together with toes slightly turned out, parallel feet, balls of the feet, or on tiptoe. Each variation asks for a different contact with the surface. For more detail, see our guide to footwork on the Reformer.

Ankle flexion and extension (calf raises)

With the balls of your feet on the edge of the bar, you lift and lower your heels while the carriage stays still. You work the calves and ankles and train control through the range. Move slowly and avoid dropping the heel suddenly.

Ankle circles and mobility

Using the straps, or with your feet in the air, drawing small, controlled circles builds awareness of the joint. Keep your legs steady and move only from the ankle, without letting the hips follow.

Single-foot balance

Some variations ask you to press through one foot on the bar while the other leg extends. Here ankle stability shows straight away, and any slip forces you to correct your posture.

How to plant your feet firmly

The contact between the sole of your foot and the footbar is the weak spot in many sessions, especially with sweat or moisturiser on the skin. A few useful pointers:

• Spread your weight across the heel, the base of the big toe and the base of the little toe, without collapsing the arch.
• Keep your toes relaxed and long; gripping the bar with them creates tension.
• Line up knee, ankle and second toe on every push.
• Lay the non-slip towel flat, with no creases, before you begin your set.
• If you prefer to work in socks, read our guide to non-slip socks for Reformer Pilates.

Common foot and ankle mistakes

• Letting the ankles roll in or out: you lose alignment and load the knee.
• Pushing with momentum: movement should come from control, not from the carriage bouncing.
• Clenching the toes against the bar: relax the foot and spread the pressure.
• Surfaces that slide: they force other body parts to compensate. In what stops you slipping on the Reformer you will find more ideas.

More resources for your practice

Keep exploring technique, equipment and exercises on the Bellman Pilates blog. Working your feet with care, step by step and on a dependable base, improves how every exercise feels from start to finish.

A dependable base for your feet: the Bellman Pilates towel

To keep your feet from shifting during footwork and the rest of your exercises, the Non-Slip Reformer Pilates Towel by Bellman Pilates offers 85% grip on both sides, so it stays put on the carriage and under your feet and hands. It comes in blue, pink and grey, and suits your class at home or in the studio.

Discover the Bellman Pilates non-slip towel and plant your feet with more confidence and control.