What You'll Learn
- The technical distinction between a demi-plié and a functional squat.
- Dynamic lunge variations to warm up the hips while maintaining ballet alignment.
- How to use parallel-to-turnout transitions to activate the lateral rotators.
- Specific cues for inner thigh engagement and proper knee tracking.
- Balance techniques that incorporate active hip stretching.
About This Video
Building strength and stability in your lower body is essential for every dancer, regardless of their level. In this focused 10-minute standing leg conditioning routine with Julie from Broche Ballet, you will dive deep into the foundational elements that support your jumps, turns, and overall balance. This session is specifically designed to target the muscles required for healthy rotation and a steady center, providing a bridge between functional fitness and classical ballet technique.
We begin the class by clarifying a common technical nuance: the difference between a functional squat and a ballet demi-plié. While both exercises serve to strengthen the lower body, a demi-plié requires the spine to remain vertical without hinging at the hips—a distinction crucial for maintaining proper ballet alignment during more complex sequences. From there, we transition into dynamic movements like curtsy lunges and skater lunges. These exercises are excellent for warming up the legs and activating the outside of the hip while keeping the pelvis stable. Julie emphasizes the importance of keeping the knee directly over the toe in every lunge to ensure joint safety and maximum muscle engagement.
A key component of this routine is the transition between parallel and turned-out positions. By starting in parallel and rotating from the top of the femur, you can better isolate the muscles responsible for turnout. We incorporate a jazz passé as a tool to help find that lateral rotation without compromising the position of the foot. You will also learn to engage the inner thighs more effectively by pressing the hips forward and the knees back during grand plié work. To wrap up the session, we focus on balance and active stretching. Heel pops help to lengthen the inner thighs, while a targeted balance exercise with the leg crossed over the quad provides a deep stretch for the standing leg's hip. Whether you use this as a pre-class warm-up or a standalone strength workout, these ten minutes will leave your legs feeling strong and centered.
