Ankles that are flexible and strong are key to preventing injuries, falls, and compensations up the kinetic chain.
Here is a list of Pilates exercises for ankle mobility:
Find ankle stability exercises further down the page.
Mat
- Side Kicks: Front+Back with point/flex ankle movement
- Leg Pull Front with point/flex ankle movement
- Plantar flexion + dorsiflexion with thera band
- Heel Raises > Plie-Releve
- Inversion/Eversion with thera band
- Ankle circles
- Ankle Circles with thera band
Reformer
- Footwork: point+flex > single leg
- Elephant: improves dorsiflexion
- Elephant: single leg variation
- Elephant: walking variation
- Monkey
- Side Splits: by keeping the outer edges of the feet pressed down, the lateral ankle stretches and the inner arches lift
- Jumping: improves dorsiflexion by emphasizing the heels down; improves plantar flexion by pressing away from the board
Trapeze Table / Tower
- Footwork: point+flex > single leg
- Punching+Lunges: improves dorsiflexion
- Squats > single leg: improve dorsiflexion
Chair
- Footwork: Heel raises (closed chain ankle pumps with pedal down on stopper, not moving)
- Standing Ankle Pump
Spine Corrector
- Standing Calf Stretch in the wall
Here is a list of Pilates exercises for ankle stability:
Mat
- Balance on a half roller: foot lengthwise on the roller (fast forward to 11:45 in the video)
- Side Plank: by keeping the outer ankle of the bottom foot hovering off the ground, you strengthen the lateral ankle which helps correct supination and inversion
- Stand on block
- Standing Balance: on one foot
- Wobble Board: balance on one foot or two feet
Reformer
- Footwork: point+flex with pinky ball between heels to prevent inversion
- Feet in Straps: Single Leg Stretch with opposite strap
Trapeze Table / Tower
- Standing Leg Springs
- Footwork: Bend+Stretch with the feet in plantarflexion the whole time or with the feet in dorsiflexion the whole time
- Footwork: point+flex with pinky ball between heels to prevent inversion
Chair
- Hip Hike
You'll find video tutorials and detailed descriptions for all of these exercises, inside the Pilates Encyclopedia membership.
