When it comes to Pilates, footwork is the foundation for everything. Whether on the reformer, trapeze table or chair, keeping your feet strong is vital for building healthy movement in the ankles, knees and hips.

The footwork exercises of Pilates stand out as an essential component that introduces practitioners to the power of controlled movements, alignment and muscle engagement. By properly engaging  your feet, you establish a solid foundation that radiates upward, promoting spine stabilization and good posture.

Among the subtleties of footwork lies a gem that often goes unnoticed – toe spread. 

For example, pressing your feet against a foot-bar while engaging and spreading your toes widely contributes to better health of your feet and improves your practice. This seemingly small action activates and stretches the intrinsic muscles in your feet, strengthens the arches, and promotes a healthier connection between the feet and the earth. 

Here are our top 4 reasons for practicing a variety of footwork in our Pilates practice…

  1. Enhanced Foot Awareness

Toe spread encourages heightened foot awareness, enabling you to feel the nuances of a foot-bar's pressure and the distribution of weight. This increased sensitivity enables you to fine-tune your movements, ensuring that you're working with precision and engaging the right muscles.

  1. Strengthening the Intrinsic Muscles

Toe spread engages the intrinsic muscles of your feet – those often-neglected tiny warriors responsible for maintaining arch support, and stability when walking or running. By activating these muscles during footwork, you build a foundation of strength in your feet that extends beyond your practice, benefiting your daily activities and overall foot health.

  1. Improved Balance and Stability

The relationship between your feet and the reformer (or trapeze table or chair) isn't just about pressing – it's about finding balance. Toe spread amplifies your ability to distribute your weight evenly, enhancing your stability and reducing the risk of overworking certain muscle groups in the legs. This translates to a smoother and safer practice.

  1. Mindful Connection to your Core

Footwork and  toe spread adds a layer of mindfulness to your practice as you must consciously maintain certain toe positions throughout the movement. Connecting your breath also requires you to engage your core. This allows you to feel the subtleties of your movements, ensuring that every exercise becomes an opportunity for intentional engagement.


Our Founder, Jessica’s, Take on Footwork

"As a teacher and a student I appreciate having footwork incorporated in all my classes. The pressing out and in on the reformer always centers me, calms the mind and draws awareness to my body and my breath. For me personally, I tend to be a fan of lighter spring footwork over heavier springs! Why? With a lighter spring load I can keep a stronger core connection, and for me that is paramount! I sometimes will do heavier footwork to target larger posterior chain muscle groups such as glutes and hamstrings, keeping my heels or arches of the feet on the foot-bar... However I often go down to lighter springs when practicing footwork on the balls of the feet and targeting my achilles, calves, peroneals, etc… The best advice I can share is to always find what works best for you and your body. No body is identical and we all have anatomical differences that make us unique and special. To that end, find what springs work for you in your Pilates footwork!"

Our Last 2 Tips for Practicing Mindful Footwork:

  1. Incorporate various footwork positions into your practice so that your feet and toes move through different positions and you can emphasize focus on toe spread. Some footwork positions to try out are parallel, Pilates V on balls of feet and internal rotation on balls of feet.

  2. Slow down your footwork practice in order to connect your mind to each small movement. Doing this will help build your footwork practice rather than just “pressing out and in." As well, a strong mind body connection will improve your core strength!


In conclusion, the benefits of footwork on a Pilates reformer extend far beyond the immediate physical workout. By embracing the power of toe spread, you transform a foundational exercise into a practice of awareness, strength, and balance. So, the next time you step onto the reformer or mat, remember that your toes are more than just passive participants! Our toes and feet are active partners in our journey toward a stronger, more aligned, and mindful Pilates practice.

Core Chaud merino grip socks are here to be an active participant in your footwork practice and support you along the way!

October 27, 2023 — Jessica Trauner

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