10-Minute Ballet Pénché Class: Upper Back Flexibility and Strength

In this focused 10-minute session, Broche Ballet instructor Julie dives deep into one of the most challenging aspects of ballet: the pénché. Many dancers struggle with achieving a high leg in pénché because they rely too heavily on the lower back, which can lead to injury and an inconsistent line. This class is designed to shift that focus, teaching you how to utilize your upper back and core to find greater range and stability.

The class begins with essential preparatory movements like demi-plié and cambré. These exercises are foundational for understanding how to bend through the thoracic spine while keeping the lumbar spine stable. You will learn to use your core to lift up and hug in during every plié, ensuring your spine remains flat and supported throughout the movement.

As you move into the pénché stretches, Julie emphasizes the critical placement of the standing leg. A common mistake is letting the weight fall back into the heel. Instead, you will practice keeping your hip forward over the arch of your foot, maintaining a direct line of energy between your shoulder and your standing foot.

This alignment allows for a secure and graceful descent. We also explore the transition back to an upright position. By pulling up from the upper back first, rather than leading with the chin, you maintain your center of gravity and keep the standing hip forward.

These principles apply directly to your arabesque as well, helping you maintain that vital connection between the shoulder and the working leg. Strengthening the upper back is not just about flexibility; it is about creating the muscular support needed to hold your legs in space. Whether you are working toward a full 180-degree pénché or simply looking to improve your overall flexibility and posture, these strength-building techniques will provide the structural support your dancing needs for long-term progress and injury prevention in your ballet practice.