10-Minute Ballet à la Seconde Stretching and Strengthening Routine

Achieving a high and strong extension à la seconde is a primary goal for many dancers, but it requires a careful balance of flexibility and muscular engagement. This 10-minute class at Broche Ballet is specifically designed to target the muscles necessary for beautiful side extensions. By focusing on the inner thighs, hip flexors, and quadriceps, instructor Julie guides you through a targeted routine that goes beyond simple stretching to build functional strength for the barre and center.

The routine begins with the leg supported à la seconde, allowing you to focus on the alignment of the pelvis and the rotation of the femur bone within the socket. You will work through a series of pliés and relevés with the leg extended, a challenging combination that demands core stability and precise muscle recruitment. A key focus of this session is maintaining the 'fold' at the hip joint.

By engaging the hamstrings and squeezing the calf toward the hamstring, you create a compact shape that allows for more freedom of movement and height during extensions. Technical precision is vital in this exercise; you will learn to spiral the heel forward, keeping it in front of the toes to prevent internal rotation and ensure proper ballet turnout. Maintaining a long, straight back and engaging the obliques are essential for staying lifted off the standing leg.

As you work through the développé portions of the routine, you will practice lifting the knee while keeping the hip dropped, preventing the common mistake of 'hitching' the hip to gain height. The session concludes with a controlled dismount and final stretches to release the quadriceps and hip flexors. Whether you are working toward your first 90-degree extension or aiming for higher leg lines, this routine provides the foundational strength and flexibility needed to reach your goals with Broche Ballet.