Pilates position, Pilates stance, Pilates “V,” – all of these refer to the positioning of the legs in Pilates exercises – a 30-degree turnout of the legs from the hip socket with the heels pinched together and feet turned out – roughly 3-4 fingers apart. The common assumption is that it’s a “dance thing,” and often, students look down, turnout their feet, and move on without knowing why.
The problem is if the feet are only twisting from the ankle or more often, from the knees, without incorporating from the hips, it could lead to knee and leg strain, tightness in the hips, low back, and even neck pain. It is essential to feel the femur bone at the top of the thigh is rotating outward and stretching away from the trunk to create the turnout in the feet. No movement is forced in the knees or ankles. We extend and reach out from the hip joints without gripping in the buttocks, but wrapping and using the muscles underneath the buttocks and at the top of the thighs like you’re pinching a dime between your cheeks. This is how to turn out, the result of which is seen in the feet, but not initiated from them.
Ok. Fine, but why?
This turnout position allows the pelvis to stay neutral and slightly disengages the quadriceps muscles (the front of your thighs), helping lengthen the “zipping up” sensation of the core muscles – from the pelvic floor through the deep belly and psoas, all the way up to the diaphragm and releasing the tension in the neck muscles. Remember, Pilates is never just “abs,” but requires control and understanding of all the muscles and how each affects the other to create overall balance and postural health. Pilates V position is not so much an extreme ballet turnout, as it a military stance. Standing upright with an assertive “chin up, chest out, shoulders back, stomach in,” keeping the heels together, toes apart, with weight balanced forward over the balls of the feet – stable and centered, the body is standing active and ready for action.
A good time to practice your Pilates position is waiting in line at the grocery store, using the cart handle for balance. Draw your thigh bone outward, heels together, and weight over the balls of the feet (but keep your heels on the ground). At the same time, lift through the crown of the head and draw your core in towards the spine (like you are putting on a pair of tight jeans). Your entire body should be in lengthening and working at the same time. Now try to take your hands off the cart handle, just don’t fall into the candy and magazine racks.