What You'll Learn
- Strengthen gluteus medius and hip rotators using standing clamshells in passé.
- Isolate the gluteus maximus through hip extensions while maintaining a neutral spine.
- Utilize an unstable surface to train ankle reactions without toe-gripping.
- Maintain level pelvic alignment to avoid sitting into the standing hip.
- Increase proprioceptive demand by closing eyes once alignment is stable.
About This Video
Unlock a new level of stability in your center work with Balance Part 3, a targeted 30-minute practice led by Dr. , also known as The Pointe Doc. At Broche Ballet, we believe that true balance comes from a foundation of functional strength and precise alignment.
This session dives deep into the biomechanics of the hip and gluteal complex, specifically addressing how these muscles support the standing leg in positions like passé and coupé. During this practice, you will utilize external resistance from exercise bands to fire up the gluteus medius and external rotators. By performing standing clamshells in a passé position, you will learn to maintain turnout from the hip rather than the knee, ensuring a stable base for pirouettes and adagio.
Dr. Nina also introduces the use of a rolled yoga mat as an unstable surface. This modified demi-pointe environment forces your ankle and lower leg muscles to react dynamically, training your body to stabilize without the common pitfall of gripping your toes.
A major focus of this tutorial is pelvic alignment. You will practice maintaining level hip bones, resisting the urge to sit into the standing hip or hike the working side during high leg movements. Exercises such as squats to relevé and targeted hip extensions help isolate the gluteus maximus while keeping a neutral spine, preventing lower back compensation.
These movements are essential for dancers looking to improve their functional strength and posture. To further challenge your proprioception, Dr. Nina encourages dancers to close their eyes once they have established a stable alignment.
This forces the vestibular and somatosensory systems to work harder, ultimately making your balance more resilient during complex choreography. Whether you are working toward stronger pointe work or more controlled transitions in the center, this glute and hip burn provides the cross-training necessary to elevate your ballet technique.
