What You'll Learn
- How to stabilize and strengthen the standing hip to support higher front and side extensions.
- Techniques for engaging the obliques and pulling the shoulders down to maintain balance in relevé.
- How to properly squeeze the calf into the hamstring in passé to improve muscle engagement.
- Stretching routines using a barre or furniture to target the deep muscles of the standing hip.
- Methods to avoid hip 'crunching' by elevating the standing hip and keeping the working hip down.
About This Video
In this 8-minute intensive class from Broche Ballet, we dive deep into the secret behind beautiful, high extensions: a strong and stable standing leg. Many dancers focus solely on the flexibility of the working leg, but the height and grace of your extensions are largely dictated by the strength and alignment of the leg you are standing on. Julie guides you through targeted exercises designed to fire up the standing hip and create the necessary foundation for impressive front and side extensions.
Throughout the session, you will explore the relationship between your obliques and your standing leg. By keeping the obliques tight, you provide the core support needed to lift the working leg without collapsing into the hip. We utilize the barre—or even a piece of furniture at home—to perform specific stretches that target the standing hip, ensuring that your base remains solid even as you reach for maximum height.
Key technical elements include working through the retiré and passé positions. Julie emphasizes the importance of squeezing the calf into the hamstring to fully engage the leg muscles. You will also practice relevé, focusing on pulling the standing shoulder down to maintain perfect balance and prevent leaning forward.
These subtle adjustments are what distinguish a mediocre extension from a professional-looking line. We also address the common 'crunchy' feeling in the hip by adjusting the leg position and focusing on the center of the hip lifting tall. By the end of this class, you will understand how to properly engage the standing hip and use your breath to work through the intensity of deep stretches.
Whether you are working on your developpé or trying to sustain a high leg in the center, these standing leg strengthening techniques are essential for every serious ballet student. Join Broche Ballet and transform your technique from the ground up.
