What You'll Learn
- The specific mechanics and grip for the pied dans la main stretch to lift the leg off the barre.
- How to use fondu and resistance training to deepen hamstring flexibility and active range.
- Techniques for improving turnout and hip rotation through proper pelvic alignment.
- Stability exercises using relevé to support and balance high leg extensions.
About This Video
Achieving high, effortless extensions is a hallmark of advanced ballet technique. In this 16-minute practice session from Broche Ballet, we focus on the specific progression toward the foot and hand stretch, known in French as pied dans la main. This instructional video is not just about passive flexibility; it is about building the functional strength and correct alignment needed to hold the leg near the shoulder with grace and control.
We begin at the barre with preparatory exercises that emphasize the essential relationship between the upper and lower body. You will practice the fondu with a flexed foot to engage the hamstrings and prepare the hip joint for deep rotation. Proper pelvic alignment is a core component of this session; by tucking the pelvis and focusing on relaxing the quadriceps toward the back of the room, you can access greater turnout during extensions à la seconde.
The class guides you through the transition from devant to à la seconde, using attitude positions to find the correct placement of the thigh before extending. A key focus of our Broche Ballet approach is dynamic stretching through resistance. By pushing the heel into the hand as resistance while attempting to straighten the leg, you develop active flexibility that translates directly to center work and adagio.
We also incorporate relevé work while the leg is extended to build the necessary ankle stability and standing leg strength. Whether you are working toward your first pied dans la main or looking to refine your current technique, this practice offers specific modifications for every stage. You will learn exactly where to grip—whether at the heel or the arch—to maximize your lift without compromising your posture.
Throughout the flow, we integrate breathing techniques to help you relax into deep stretches while maintaining core engagement. Join us to empower your practice and reach new heights in your ballet journey.
