10-Minute Ballet Barre Stretches for Better À La Seconde Extensions

Improve your ballet technique with this targeted 10-minute follow-along session from Broche Ballet. This class focuses exclusively on à la seconde extensions, a challenging position that requires a delicate balance of flexibility, strength, and precise alignment. Whether you are working toward a higher leg or simply want more stability in your side movements, these barre stretches are designed to refine your form and enhance your range of motion.

During this session, we dive deep into the mechanics of the leg and hip. You will learn how to properly engage the quadriceps and lift the kneecap without allowing the hip to tense up or hike. Maintaining a stable, neutral pelvis is essential for classical ballet; we focus on folding at the crease of the hip flexor during every demi-plié to ensure the movement comes from the correct joint rather than a tilted pelvis. By focusing on these micro-adjustments, you can find more space in the hip socket for higher extensions.

The exercises include a series of pliés, relevés, and développés performed with the leg supported on the barre (or a sturdy household substitute). We emphasize the "corkscrew" sensation—spiraling the heel forward and the knee back to maximize turnout from the hip socket. You will also practice stretching the toes and strengthening the feet, ensuring that every movement is finished through the tips of the toes.

Alignment is a key theme throughout this class. When reaching over the leg, we work on keeping the rib cage parallel and the core engaged, preventing the body from distorting the hip placement. By the end of this follow-along, you will have a better understanding of how to hold your leg in à la seconde with grace and control. These foundational stretches are perfect for integrating into your daily practice to see long-term improvements in your ballet extensions and overall leg lines.