What You'll Learn
- How to use demi-plié and relevé to seat the femur head properly in the hip socket.
- Manual release 'squishing' techniques to reduce tension in the quads and inner thighs.
- Alignment cues to pull the knee under the shoulder for a functional à la seconde.
- Exercises to coax the leg into deeper turnout without forcing the joints.
- Strategies to identify and work through hip asymmetries.
About This Video
Achieving a high, effortless à la seconde is a goal for many dancers, but often, the biggest obstacle isn't a lack of flexibility—it's excess muscle tone. In this 10-minute ballet barre stretch session from Broche Ballet, we dive deep into the mechanics of the hip joint to help you find a more functional and open side extension. The focus of this class is on releasing the quadriceps and hip flexors, which frequently 'grip' and prevent the femur head from sitting deeply and correctly within the hip socket. When these muscles are overactive, they pull the leg forward and out of alignment, limiting your range of motion and hindering your turnout.
Through a series of targeted exercises including demi-plié and relevé at the barre, you will learn how to seat the femur head and create space for fluid movement. We utilize manual release techniques, often referred to as 'squishing,' to break up high muscle tone in the quads and inner thighs. By physically encouraging the muscles to let go, you allow the leg to rotate more freely from the hip. This session also incorporates attitude flexing and leaning over the leg to gently coax the muscles into a state of relaxation rather than force.
One of the key takeaways from this tutorial is the importance of body symmetry. Hips are rarely perfectly even, and this routine encourages you to notice the subtle differences between your left and right sides. By pulling the knee under the shoulder and allowing the toes to 'drip' toward the back of the room, you can achieve a more aesthetically pleasing and technically sound placement. Whether you are struggling with 'popping' hips or simply want to increase your active flexibility, this barre-based stretch provides the anatomical tools you need to succeed at any stage of your dance journey.
