Foot Trainer Plié

Instructions

1. Set up both foot trainers with the dowels centered on the front boards.

2. Stand in 2nd position with one foot on each trainer.

3. Slowly bend your knees and lower into a plié.

4. Focus on keeping both boards level the entire time as you lower.

5. Pause briefly at the bottom if instructed.

6. Press through both feet to return to standing.

Common Compensations

• Do not let either board tip or wobble excessively as you move.

• Do not let your knees cave inward.

• Do not let your chest collapse forward.

• Do not shift more weight onto one side.

• Do not force turnout beyond what you can control on the trainers.

• Do not rush the lowering or rising phase.

• Do not grip excessively with your toes to try to hold balance.

Extra Info

• You should feel this mostly in the quads, glutes, inner thighs, feet, and ankle stabilizers.

• You may also feel your core working to help keep you upright and centered.

• The main goal is to maintain even foot pressure and keep both boards level throughout the plié.

• A smaller plié with better control is usually better than going deeper and losing the trainer position.

• You should not feel sharp pain in the feet, ankles, knees, hips, or low back.