Heel Raises | Reformer Pilates in 3D
Lower both heels through ankle dorsiflexion while keeping the knees extended.
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Preparation
Place the balls of both feet on the bar and keep the legs long. Avoid rolling to either edge of the feet.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Place the balls of both feet on the bar and keep the legs long. Avoid rolling to either edge of the feet.
Breathing example: Breathe comfortably
2. Movement
Lower both heels through ankle dorsiflexion while keeping the knees extended.
Breathing example: Inhale
3. Observe
Maintain forefoot contact and knee alignment, with the heels at the same height.
Breathing example: Keep breathing
4. Complete the cycle
Control the movement through the calves and return the ankles to the starting position.
Breathing example: Exhale
Observation points
Maintain forefoot contact and knee alignment, with the heels at the same height.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.