What You'll Learn
- Master pelvic isolation by learning to tuck the lower back without engaging or gripping the hip flexors.
- Enhance core stability through anti-rotation exercises that require the pelvis to remain still while the legs move.
- Activate the glutes and hamstrings using bridge variations, focusing on driving through the heels for power.
- Refine ballet-specific alignment by practicing first position and passé on the floor to isolate hip rotation.
About This Video
Build a stronger foundation for your dancing with this targeted 15-minute floor conditioning session from Broche Ballet. Designed specifically for ballet dancers, this practice targets the deep core muscles and glutes to improve pelvic stability and hip mobility. By working on the floor, we remove the challenge of gravity and balance, allowing you to isolate specific muscle groups and refine your technique with precision.
One of the primary focuses of this class is mastering pelvic isolation. You will learn how to tuck the lower back and engage your abdominals without gripping or overworking the hip flexors—a common challenge for dancers in positions like the grand plié. We also dive into the concept of anti-rotation.
Through targeted drills, you will practice moving your legs through various ranges of motion while keeping the pelvis perfectly still. This creates the essential core stability necessary for clean leg extensions and powerful movements in the center. To support your lower body strength, we incorporate bridge variations that activate the glutes and hamstrings.
By driving through the heels, you will find the support needed for high jumps and sustained balances. This practice bridges the gap between fitness and artistry by applying these conditioning principles directly to classical ballet positions. You will practice movements like first position, coup-de-pied, and passé while lying down, which helps isolate hip rotation and ensure proper spinal placement without the distractions of standing balance.
We also explore the butterfly stretch to encourage gentle hip opening while maintaining a neutral spine. Whether you are working on your turnout or looking to increase your stability for a deep grand plié, this floor exercise routine provides the functional strength and muscle memory required for technical excellence. Join us at Broche Ballet to transform your floor-based training into better performance at the barre and in the center.
This consistent floor work builds the internal awareness needed to carry your technique into your next class.
