In the twist, where should your weight be distributed?

• A. In the toes
• B. In the arches
• C. In the balls of the feet
• D. In the heels

Answer: (D)

Grounding through the heels creates a solid base for a twist. When your weight sits in the heels, the pelvis stays more stable, the knees stay protected, and you can keep the spine long as you rotate from the center. This prevents tipping forward or collapsing the spine and helps you engage the core and legs to support the twist.

If the weight shifts toward the toes or balls of the feet, the center of gravity moves forward, making it harder to keep the hips square and often inviting the lower back or knees to strain. The arches alone don’t provide as secure a base as the heels, and while they offer some balance, they’re not as reliable for stabilizing a twist. Pressing the heels into the floor and distributing weight there keeps you grounded and in proper alignment as you rotate.