What You'll Learn
- Correct hip alignment and placement for à la seconde extensions to prevent tilting.
- Strengthening exercises for the standing leg and obliques to improve balance.
- Specific techniques to increase active turnout and side leg height.
- Core and shoulder integration to support the body during high relevé and lifts.
About This Video
Elevate your ballet technique and achieve higher, more stable side extensions with this focused 10-minute à la seconde barre stretch routine. At Broche Ballet, we understand that flexibility is only one piece of the puzzle; true balletic lines come from a combination of range of motion and functional strength. This session, led by Julie, specifically targets the standing hip, core, and shoulder stability required to maintain a perfect position while working in the second position.
The routine begins with a focus on neutral hip placement. Many dancers struggle with tilting or tucking the pelvis when working à la seconde, which inhibits the natural rotation of the hip socket. We start with a series of demi-pliés and stretches designed to reinforce correct alignment before moving into more challenging movements. By keeping your placement square, you ensure that every plié and relevé builds the right muscle memory for your center work.
A key component of this class is developing standing hip strength. We step away from the barre to challenge your balance and engage the obliques and core. You will learn how to use your upper body and shoulders to assist in lifting the leg without compromising your posture. Exercises like the "up and over"—where you drape your leg over the barre with the heel in front of the knee—are essential for developing the active turnout needed for professional-looking extensions.
Whether you are working at a professional barre or using a stable piece of furniture at home, this routine offers modifications to suit your current level of flexibility. We emphasize pulling up through the back and finding length in the toes during every relevé. By the end of this 10-minute session, you will feel more open in the hips and more connected to the core muscles that support your highest leg lifts. This is a perfect daily practice for those looking to see real progress in their leg height and stability.
