（勾脚与绷脚）是芭蕾中最基础的足部拉伸练习，坐在地面上进行。舞者双腿并拢向前伸直，交替进行脚踝的勾起（脚趾向后拉向小腿）和绷直（脚趾前伸、充分拉伸脚背）。在勾脚时，小腿后侧肌群（腓肠肌与比目鱼肌）和跟腱得到深度拉伸。在绷脚时，脚背、脚踝韧带和胫骨前肌得到延展。这个练习对于培养足尖功和所有芭蕾动作所需的足部灵活性、力量与柔韧性至关重要。
勾脚与绷脚拉伸
（勾脚与绷脚）是芭蕾中最基础的足部拉伸练习，坐在地面上进行。舞者双腿并拢向前伸直，交替进行脚踝的勾起（脚趾向后拉向小腿）和绷直（脚趾前伸、充分拉伸脚背）。在勾脚时，小腿后侧肌群（腓肠肌与比目鱼肌）和跟腱得到深度拉伸。在绷脚时，脚背、脚踝韧带和胫骨前肌得到延展。这个练习对于培养足尖功和所有芭蕾动作所需的足部灵活性、力量与柔韧性至关重要。
Flex et Point (Pieds Flexes et Pointés) is a fundamental foot-stretching exercise in ballet, performed seated on the floor. The dancer sits with legs extended straight forward, feet together, and alternately flexes the ankles (pulling the toes back toward the shins) and points the feet (extending the toes away, fully stretching the instep). In the flexed position, the calf muscles (gastrocnemius and soleus) and the Achilles tendon receive a deep stretch. In the pointed position, the instep, ankle ligaments, and anterior shin muscles are elongated. This exercise is essential for developing the articulation, strength, and flexibility of the feet required for pointe work and all ballet movements.
Flex et Point