Demystifying Classical Pilates: What Is The Deal With Pilates Stance?
What is “Pilates stance?”
Pilates stance is a small “V” shape of the feet, with the heels together and toes a small distance apart (a small fist or a few fingers - the exact distance varies by the person).
It is also sometimes called “Pilates V,” “First Position,” or “Heels Together Toes Apart.”
We use this position often, but not exclusively.
It is important to note that Pilates stance is NOT an extreme “turnout” or extreme external rotation.
Why are Pilates teachers so obsessed with feet?
The feet in general are really important in Pilates because they are our base of support and our body’s connection to the ground and world around us.
In fact, Pilates Footwork is the very first exercise in the Pilates Reformer repertoire. There are four footwork positions. (Note that they are not all are done in Pilates stance):
Pilates stance on the toes
Parallel on arches
Parallel on heels
Pilates stance on the toes for tendon stretch
Although Footwork might look like a simple leg press or horizontal squat, there is actually a lot more happening. This is an important opportunity to establish key connections from the feet into the powerhouse, which you will build on as you work through the Pilates system.
When you continue through the classical Pilates system, the connections you established in Footwork will be a factor in the amount of control and balance you have in standing exercises, which will then influence how you move through the world.
Pilates is a full-body exercise system, and feet are an important part of that.
Where did “Pilates stance” come from?
The explanation passed down by Pilates teachers is that Joseph Pilates developed his Contrology exercises (now called Pilates) based on the observations he made studying the human body.
The slight external rotation of “Pilates stance” is simply meant to replicate the most natural way that the feet fall anatomically.
For instance, if you looked at a hanging skeleton, or even a person hanging from a harness, you’d most likely see a slight turnout in the feet. (Of course, there are exceptions and the exact angle and degree will vary from person to person.)
Because ballet has had such a heavy influence in the history of Pilates, Pilates stance is sometimes confused with “turnout,” which is an extreme external rotation and can cause tension when forced.
Why do we use it?
There are many reasons teachers use Pilates stance and many benefits to the position including:
The squeeze of the heels helps people find connections from the legs up into the powerhouse, specifically the inner thighs, pelvic floor, gluteals and up into the deep abdominals.
Squeezing the heels together in a Pilates stance helps people find their “centerline,” an important concept in Pilates as we are always working from the center, drawing into center, and working to achieve balance.
The slight external rotation helps the hips stay open, and lessens the likelihood of the hip flexor muscles cramping or the hip socket feeling compressed and jammed up.
This position also gives the feet a “place to be” and organization so they are not just flailing about in open chain exercises, or randomly and unevenly aligned.
It helps you work both sides evenly. For instance, having the heels connected in Reformer Coordination or even Leg Spring Frog Presses helps people balance the left and right sides, ensuring that they move together.
What about parallel?
It is NOT a requirement that all people work in Pilates stance, always.
Parallel might be the more comfortable or appropriate position for some people if they have knee sensitivities or if their knees structurally tilt inwards (knock knees). All bodies are different and we should never force people into positions that aren’t right for them.
Parallel can also be an advancement for those who find working in the parallel foot position more challenging. Because the heel connection of the Pilates stance gives you a bit of feedback and assistance, keeping the same quality of movement and balance in parallel can be surprisingly hard.
Not all Pilates exercises call for Pilates stance position as the default.
There are many Pilates exercises that call for parallel and hip distance stances such as Elephant on the Reformer (parallel wide stance), Running on the Reformer (parallel hip distance), Rowing From Hips on the reformer (parallel flexed), and Neck Pull on the Mat (parallel flexed wide stance), among many others.
It is a tool, not a rule.
I think there is a misconception that the classical Pilates stance is a “rule” in classical Pilates and that classical Pilates teachers manipulate and force everybody to work in and stay in this position. While this may be the case in some studios and with some teachers, it is not in my studio.
In my experience, and in my studio, the position is used as a tool to help people find the connection from their feet into their Powerhouse while keeping the hips open. It is not used exclusively, and we do not force people into extreme turnouts.
However, it is not mandatory that everyone work in Pilates stance all the time.
Pilates stance is a tool, not a rule.