Footwork: Heels
Beginner (3/10)Reformer
Position: SupineEnergy: 4/10~60s
Cueing
Track knees over toes; press evenly through feet; initiate from glutes/hamstrings; keep pelvis level and stable.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
QuadricepsGluteus Maximus
Secondary Muscles
HamstringsGastrocnemiusTransverse Abdominis
Regressions
Light springs; focus on heel connection; slow down.
Progressions
Single leg variation; heavy springs; faster tempo.
Common Errors
Rolling feet outward; losing contact with heels; arching back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
