What You'll Learn
- How to utilize the lats and core to support the weight of your legs in extensions.
- Techniques for relaxing the leg into the hip socket for a deeper range of motion.
- Alignment cues for à la seconde, including shoulder and inner thigh placement.
- Dynamic barre stretches to improve functional flexibility and adagio control.
About This Video
Achieving high, effortless extensions in ballet is a common goal, but many dancers struggle with the feeling of heavy legs during adagio work. In this focused practice session from Broche Ballet, we explore the vital connection between the upper body and the lower body to unlock new height in your à la seconde extensions. While we often think of extensions as a purely leg-focused activity, the secret to true height and control lies in how you engage your core and lats to support the weight of the limb.
This class guides you through a series of intentional barre stretches designed to integrate your entire physique. You will learn how to heft your legs using your upper body, taking the strain off the hip flexors and allowing for a more fluid movement. By engaging the lats down into the hips, you create a stable framework that allows the leg to lift from a place of strength rather than tension.
The instructor emphasizes key alignment cues, such as ensuring your shoulder stays in front of your inner thigh during the stretch to maintain proper turnout and placement. Throughout the session, we practice movements like tendu front, plié, and passé, evolving into développé and tombé sequences. A major focus is placed on the ability to fold and relax the leg within the hip socket.
By learning to release tension in the hip while maintaining core engagement, you can achieve a deeper stretch and a more secure position in à la seconde. We also explore exercises that involve grabbing under the leg to extend and then flexing into an attitude position to build functional flexibility. Whether you are working on your adagio control or simply want to feel more connected at the barre, these techniques will help you move with greater ease.
By shifting the focus from lifting the leg to supporting the leg with the body, you will find that your extensions become lighter, higher, and more aesthetically pleasing.
