What You'll Learn
- How to isolate the femur bone in the hip socket for better turnout
- Proper body alignment for side extensions and attitude side positions
- Effective stretches for the hamstrings and hip flexors at the barre
- Techniques to maintain turnout while lifting out of a plié
About This Video
Elevate your ballet technique with this targeted 10-minute routine focused on barre stretches and side extensions. At Broche Ballet, we believe that understanding the anatomy of movement is key to achieving grace and strength. This class, led by Julie, dives deep into the mechanics of the hip socket, helping you find more freedom and height in your extensions à la seconde.
By focusing on the internal rotation and placement of the femur bone, you can unlock a greater range of motion that feels both stable and supported. The session begins with foundational barre stretches designed to warm up the hamstrings and hip flexors. Unlike a generic stretch, these exercises are specifically tailored for the ballet dancer's needs, emphasizing the importance of active turnout.
You will learn how to isolate the movement within the hip socket, allowing for a more efficient rotation without compromising the alignment of your pelvis or lower back. This anatomical awareness is essential for avoiding the common pitfall of gripping in the hips, which can often limit a dancer's height in side movements. As we move into side extensions and attitude side positions, the focus shifts to body placement.
Proper alignment of the leg, arm, and torso is crucial for both aesthetic beauty and injury prevention. Julie demonstrates how to maintain a square body while ensuring the knee stays properly positioned behind the shoulder during turnout. We also explore the benefits of alternating between a flexed foot and a pointed foot to increase the stretch's effectiveness and build a stronger mind-muscle connection with the feet.
A key component of this routine is learning how to lift out of a plié while maintaining maximum turnout. This dual focus on stretching and functional strengthening ensures that your flexibility translates directly to your dancing. By the end of this 10-minute session, you will have a better understanding of how to engage your muscles to support your extensions.
Whether you are working toward higher legs or more stable turnout, these barre exercises provide the anatomical foundation necessary for consistent progress. Incorporate this routine into your daily practice to see lasting improvements in your flexibility, alignment, and overall ballet performance.
