Feet Exercises

Feet Exercises

Created by Lauren Curley

Feet – Seated

If you have access to a Theraband all of these sequences can be done with the band wrapped around the ball of your foot.

Sit up tall (spine in neutral). If you need support for your back, place your hands by your hips on the floor. Flex and point your right foot 8 times. Flex and point from only your metatarsal 8 times. Flex and point from only your ankle 8 times (keep your toes pointed). Circle your ankle 4 times clockwise, and 4 times counter clockwise. Shake it out and then do the left side. Repeat this exercise once more on both sides.

The music Lauren used in this video is Rond de Jambes en L’air – 4/4, 64 bars, 107BPM by Michael Wall. You can purchase the track on Apple Music HERE or find it on Spotify HERE.

Feet – Standing

Begin with your feet in parallel hips-width apart. Prance with the ball of the foot on the floor passing through your full releve for two sets of 8. Demi plie, roll through a forced arch, rise up and lower for 4 counts, then reverse it 5-8. Repeat that for another set of 8. Parallel coupe your right foot (at the ankle) on count 1, passe 2, coupe 3, and then press your thigh back behind your standing knee (keep your hips in alignment) on count 4. Demi plie 5-6 stretch 7-8. Demi plie with forward curve 1-2 stretch 3-4 demi plie with forward curve 5-6 use the arms to bring you up and draw your toe into passé 7 set your foot down on 8. Repeat it on the left side.

The music Lauren used in this video is Barre – Tendu 5th 2 – 4/4, 82 bars, 98BPM by Michael Wall. You can purchase the track on Apple Music HERE or find it on Spotify HERE.


Feel free to share these videos, embed them for your students, or link to this page. New online educational resources are being developed every day. If you have suggestions for what you’d like to see let us know: rdt@rdtutah.org.

Be sure to check out Michael Wall and his amazing music! You can find much more at www.soundFORmovement.com


Lauren began her training in Lowell, Massachusetts at Walker’s Dance. She was a scholarship recipient at the University of Hartford’s The Hartt School, graduating Summa Cum Laude with her BFA in Dance Performance. In her time at Hartt, Lauren furthered her training at the Jose Limon Dance Foundation, Martha Graham School, Paul Taylor’s American Modern Dance, and Henny Jurrien Stichting (NL). Upon graduating she was offered a contract with Repertory Dance Theatre, where she has performed works by world-renowned choreographers such as Jose Limon, Elisa Monte, Donald McKayle, Danielle Agami, and Zvi Gotheiner. Lauren is a faculty member at Creative Arts Academy and teaches master classes at studios and University programs throughout the country. She has been a member of the company since 2014.