What You'll Learn
- How to engage the horizontal gluteus medius for stable, supported turnout
- The difference between clenching the glutes and engaging the deep rotators
- Techniques for using the pelvic floor to support lift and balance
- How to lengthen and stretch the calves during movements like relevé
About This Video
In the world of ballet, "squeeze your glutes" is a common but often misunderstood correction. In this 15-minute technique deep dive from Broche Ballet, we explore the nuances of anatomical engagement to help you achieve a functional and sustainable turnout. Many dancers struggle with "bunching" in the hips or clenching the gluteus maximus, which can actually restrict movement and lead to tension.
This session shifts the focus to the deeper muscles that truly power your rotation. The instructor guides you through a detailed analysis of the gluteus medius and the deep rotators. You will learn how to identify the horizontal engagement of the side hip muscles, providing the stability needed for first position and beyond.
Rather than a monolithic squeeze, you will discover how a light engagement of the gluteus maximus, paired with an active pelvic floor, creates the necessary lift for advanced movements. This approach allows the legs to move freely in the hip socket, enhancing your tendu and ensuring a more fluid transition into relevé. Throughout the class, we utilize body scans and specific exercises at the barre to help you feel the difference between functional engagement and restrictive tension.
We also address the relationship between the glutes and the lower leg, emphasizing the importance of lengthening the calves as you descend from a relevé. This helps maintain proper alignment and prevents over-rotation. By the end of this deep dive, you will have a clearer mental map of your anatomy and practical tools to refine your turnout.
Whether you are working on your balance or trying to find more height in your extensions, understanding the role of the glutes is a game-changer for your ballet practice. Join us at Broche Ballet to transform your technique from the inside out and find more freedom in your movement.
