Foot Work Flashcards
Parallel Heels
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, legs parallel,
heels placed on footbar, hip width apart
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor control
• Knee extensor strength
• Ankle and foot control
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Keep feet dorsiflexed and stable as if standing on floor
• Straighten legs completely, avoiding hyperextension
• Maintain pelvic lumbar stabilization
Parallel Toes
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, legs parallel,
toes placed on footbar, feet hip width apart
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor control
• Knee extensor strength
• Ankle and foot control
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Establish plantarflexion when legs are straight
• Keep heels stable moving around ankle joint
• Straighten legs completely, avoiding hyperextension
• Maintain pelvic lumbar stabilization
V-Position Toes
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, hips externally
rotated, toes placed on footbar, heels together,
small V position
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor control
• Knee extensor strength
• Ankle and foot control
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Engage hip adductors
• Establish plantarflexion when legs are straight
• Keep heels squeezing together and stable
• Straighten legs completely, avoiding hyperextension
• Maintain pelvic lumbar stabilization
Open V-Position Heels
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, hips externally
rotated, heels placed on outside edge of footbar, wide V position
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor control
• Knee extensor strength
• Ankle and foot control
• Hip adductor control
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Engage hip adductors
• Keep feet dorsiflexed and stable as if standing on the floor
• Straighten legs completely, avoiding hyperextension
• Maintain pelvic lumbar stabilization
Open V-Position Toes
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, hips externally
rotated, toes placed on outside edge of footbar, wide V position
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor control
• Knee extensor strength
• Ankle and foot control
• Hip adductor control
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Straighten legs completely, avoiding hyperextension
• Engage hip adductors
• Establish plantarflexion when legs are straight
• Keep heels stable moving around ankle joint
• Maintain pelvic lumbar stabilization
Calf Raises
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, legs straight and
parallel, toes placed on footbar, feet hip width apart
and plantarflexed
Resistance: medium to heavy
Inhale: Lower heels
Exhale: Lift heels, return to start position
MUSCLE FOCUS • Ankle-foot plantarflexors
• Ankle-foot dorsiflexors
OBJECTIVES • Ankle-foot plantarflexor strength
• Ankle-foot dorsiflexor control
• Pelvic lumbar stabilization
CUES • Lower heels with control
• Use full range of motion of ankle joint
• Maintain straight legs, avoiding hyperextension
• Maintain pelvic lumbar stabilization
Prances
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, legs straight and
parallel, toes placed on footbar, feet hip width apart
and plantarflexed
Resistance: medium to heavy
Inhale: Lower one heel and lift other simultaneously, switch
Exhale: Lower one heel and lift other simutaneously, switch
Final Exhale: Lift both heels, return to start position
MUSCLE FOCUS • Ankle-foot plantarflexors
• Ankle-foot dorsiflexors
OBJECTIVES • Ankle plantarflexor strength
• Ankle-foot dorsiflexor control
• Pelvic lumbar stabilization
CUES • Work both feet equally in full range of motion
• Straighten legs and plantarflex feet completely between each repetition
• Maintain pelvic lumbar stabilization
Prehensile
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, legs parallel,
toes and balls of feet wrapped around footbar
(Prehensile position), feet hip width apart, heels pressing down
Resistance: medium to heavy
Exhale: Straighten legs
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor control
• Knee extensor strength
• Ankle-foot dorsiflexor control
• Foot stretch
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Straighten legs completely
• Keep heels pressing down throughout movement
• Maintain wrapped position of toes and balls of feet
• Maintain pelvic lumbar stabilization
Single Leg Heel
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, heel of one foot
placed on footbar, other leg bent at 90° angle in
hip and knee joints (tabletop position)
Resistance: medium to heavy
Exhale: Straighten working leg
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor control
• Knee extensor strength
• Ankle and foot control
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Straighten leg completely, avoiding hyperextension
• Keep bent leg stable
• Keep foot of working leg dorsiflexed and stable as if standing on floor
• Maintain pelvic lumbar stabilization
Single Leg Toes
Fundamental
Supine Series
Set Up: Lying supine in neutral spine position, toes of one foot
placed on footbar, other leg bent at 90°angle in
hip and knee joints (tabletop position)
Resistance: medium
Exhale: Straighten working leg
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Hip extensors
• Knee extensors
OBJECTIVES • Hip extensor strength
• Knee extensor strength
• Ankle and foot control
• Pelvic lumbar stabilization
CUES • Initiate movement with hip extensors
• Straighten leg completely, avoiding hyperextension
• Keep bent leg stable
• Establish plantarflexion when leg is straight
• Keep heel stable
• Maintain pelvic lumbar stabilization
