Ballet Barre Stretches and Extensions: Master Your Turnout

Achieving a high, effortless extension in ballet requires more than just raw flexibility; it demands a deep understanding of rotation within the hip socket. In this 20-minute Broche Ballet session, instructor Julie guides you through a series of targeted barre stretches and strength-building exercises designed to refine your développé à la seconde and overall leg height. This class specifically targets the hip flexors and glute muscles, teaching you how to achieve proper rotation and maintain it even as the leg gains height.

The class begins by addressing the common issue of tight hip flexors, which often impede a dancer's ability to lift the leg while maintaining proper alignment. By focusing on the glutes and finding space in the hip socket, you will learn how to settle into your turnout before attempting an extension. This foundational work ensures that your rotation comes from the hip rather than the knee or ankle, protecting your joints and improving your line. Julie emphasizes the importance of feeling relaxed in the hip before the lift, which is a key secret to higher extensions.

A significant component of this lesson is refining the diagonal position during side extensions. You will learn to maintain a forward-reaching shoulder and a well-turned-out knee to create a clean, classical line from head to toe. You will practice specific movements, including rond de jambe en l'air, to reinforce the "heel forward, knee back" principle. This focus on mechanics helps prevent the "gripping" sensation in the hips that many adult dancers experience. Whether you are working to get your leg past 90 degrees or simply trying to find more comfort in your second position, these barre stretches provide the practical tools needed to improve your range of motion and functional strength.