What Is the Proper Form for Performing Ankle Pilates Exercises?

Pilates is well-known for improving strength, balance, and posture. But one area that often gets overlooked is the ankle. Ankle Pilates exercises are a great way to build stability in your feet, ankles, and lower legs. These small joints carry your entire body weight, so it’s important to look after them properly.

If you’ve been wanting to strengthen your ankles or recover from an injury, learning the proper form for ankle Pilates exercises is a great place to start. Let’s look at how to do these exercises safely and effectively.

Why Focus on the Ankles in Pilates?

The ankles play a major role in walking, running, standing, and balance. When your ankles are weak or tight, it can affect the way your knees, hips, and even your lower back feel. Pilates encourages slow, controlled movements, making it ideal for ankle work.

Some of the main benefits of ankle Pilates exercises include:

• Better balance and coordination

• Stronger muscles around the ankle joint

• Reduced risk of sprains and falls

• Support for injury recovery

• Improved foot alignment during daily movement

By building strength in the ankles, you’re also supporting your whole body’s stability.

The Basics: Proper Form Matters

Before jumping into specific movements, it’s important to understand the basics of good Pilates form. This sets the foundation for ankle work.

1. Posture Comes First

Whether you're sitting, standing, or lying down, make sure your spine is neutral. That means your back is in its natural curve, shoulders are relaxed, and your head is in line with your spine.

2. Controlled Breathing

Breathe in through your nose and out through your mouth. Try to match your breath with your movements. For example, breathe in to prepare, and breathe out as you perform the action.

3. Engage Your Core

Your core includes your abdominal muscles, lower back, and pelvic floor. Keeping this area firm helps you stay stable and reduces pressure on your joints.

6 Ankle Pilates Exercises with Correct Form

Let’s walk through six common ankle Pilates exercises, along with tips to help you do them safely and correctly.

1. Ankle Circles (Lying Down)

How to Do It:

• Lie on your back with one leg extended and the other bent for support.

• Point the toes of your extended leg.

• Slowly draw a circle in the air with your toes.

• Do 10 circles in one direction, then 10 in the opposite direction.

• Swap legs.

Form Tips:

• Keep your leg still – only the ankle should move.

• Don’t rush. Keep the circles slow and smooth.

• Keep your back relaxed and your breathing steady.

2. Point and Flex

How to Do It:

• Sit tall on a mat or chair, legs stretched out in front if possible.

• Point your toes forward as far as you can.

• Then flex your toes back toward your body.

• Repeat for 10–15 reps per foot.

Form Tips:

• Keep your back straight and shoulders relaxed.

• Don’t bend your knees. If needed, place a rolled towel under them for support.

• Move with control, not force.

3. TheraBand Resistance Pointing

How to Do It:

• Sit with legs stretched out.

• Wrap a resistance band around the ball of your foot and hold the ends.

• Point your toes forward, stretching the band.

• Slowly return to the starting position.

• Repeat for 10 reps per foot.

Form Tips:

• Keep the movement slow and controlled – no snapping back.

• Adjust the band’s tension if it’s too tight or too loose.

• Avoid leaning backward; sit upright throughout.

4. Heel Raises (Standing)

How to Do It:

• Stand tall, feet hip-width apart.

• Slowly lift your heels off the ground, rising onto the balls of your feet.

• Lower back down with control.

• Repeat 10–15 times.

Form Tips:

• Keep your knees straight but not locked.

• Engage your tummy muscles to support your back.

• Use a wall or chair for balance if needed.

5. Toe Taps (Seated or Lying Down)

How to Do It:

• Sit or lie down with knees bent and feet flat.

• Lift your toes while keeping your heels on the ground.

• Tap your toes back down, then repeat.

• Do 15–20 reps.

Form Tips:

• Focus on lifting from the ankle, not the whole foot.

• Keep the movement small and controlled.

• Don’t lift your knees – just your toes.

6. Ankle Inversion and Eversion with Band

How to Do It:

• Sit tall with your legs stretched out.

• Loop the band around the inside of your foot and fix it to a stable object or hold it with your other foot.

• Move your foot inward against the band (inversion), then return.

• Do the same with the band on the outside of your foot, moving it outward (eversion).

• Do 10 reps each way.

Form Tips:

• Only your foot and ankle should move – keep the leg still.

• Adjust the band so it doesn’t slip off.

• Don’t push past any pain.

Common Mistakes to Avoid

Even simple movements can go wrong if not done with care. Here are a few things to watch for:

• Speeding through reps: Fast movements take away the benefit of control.

• Holding your breath: Breathing helps with rhythm and control.

• Letting the knees take over: Focus on moving from the ankle joint only.

• Not using support: It’s okay to hold a wall or chair until your balance improves.

Who Should Try Ankle Pilates Exercises?

These exercises suit many people, especially those who:

• Have weak or stiff ankles

• Are recovering from a sprain or injury (with your physio’s okay)

• Want better balance and posture

• Are involved in running, dance, or sports

• Spend lots of time standing or walking

Always check with a health professional before starting new exercises if you’ve had a serious injury.

When and How Often Should You Do Them?

You can include ankle Pilates exercises 3–5 times a week. Since they’re gentle, even daily practice is fine for most people. Start with short sessions (10–15 minutes), and gradually build up. You can add them to the end of your regular Pilates workout or do them as a standalone routine.

Final Thoughts

Ankle Pilates exercises might not look dramatic, but they do a lot of good. When done with proper form, these simple movements can improve your strength, control, and balance. The key is to go slow, breathe well, and focus on the quality of each movement.

Whether you’re an athlete or just trying to feel steadier on your feet, adding these exercises to your routine is a smart way to care for your ankles. Stay consistent, listen to your body, and you’ll soon notice the difference in the way you walk, stand, and move.