Ballet Barre Stretches and Hip Extensions for À La Seconde

Developing a high and effortless à la seconde extension is a common goal for many dancers, yet it often feels like one of the most physically restrictive positions in ballet. This specialized class from Broche Ballet dives deep into the anatomy of the hip, focusing on the mechanics of the femur bone within the hip socket. Rather than simply forcing the leg higher, we explore how to relax the hip joint to allow for a greater range of motion and a more open line.

Many students struggle with à la seconde because the hip joint can feel 'stuck' or pinched when the leg is lifted to the side. This class teaches you how to guide the femur bone to slide in and down into the pelvis, creating the necessary space for a fluid movement. We start by examining common alignment errors, such as lifting the hip up and out, and contrast this with the sensation of pulling the leg closer toward the body's midline to engage the correct muscles for turnout and stability.

Throughout the session, you will work through a series of barre stretches and exercises designed to loosen the hips and improve extensions. By utilizing the barre for support, you can experiment with pliés that bring the body closer to the leg, deepening the stretch without sacrificing form. We also focus on the orientation of the knee, aiming for a 'knee-back' position during bends to ensure proper rotation, much like you would focus on during a passé or an arabesque.

A key highlight of this tutorial is the 'shimmy' technique—a method to help you transition your leg off the barre while maintaining an upright, forward-facing torso. By focusing on keeping the quad close to the standing leg and the foot flat on the barre, you will build the functional strength required for sustained à la seconde extensions. Join us at Broche Ballet to transform your approach to side extensions through better anatomical awareness and daily hip exploration.