What You'll Learn
- Isolating glute muscles for better support and power in relevé
- Maintaining a stable, neutral pelvis to prevent lower back arching
- Integrating port de bras with deep core stability drills
- Developing single-leg hip stability to prevent twisting in center work
About This Video
Achieving technical precision in ballet requires more than just flexibility; it demands a deep connection between your core, pelvis, and glutes. In this 14-minute conditioning session from Broche Ballet, we take the workout to the floor to isolate these critical muscle groups without the distraction of balance. By focusing on floor conditioning, dancers can develop the muscle memory needed to maintain a neutral pelvis and active glutes during complex center work.
The class begins with exercises designed to flatten the lower back against the floor, simulating the core engagement required when transitioning from a plié to straight legs. You will practice isometric leg presses that challenge the deep core and hip flexors simultaneously. We then move into pelvic stability drills, such as alternating toe taps, where the goal is to keep the spine perfectly still.
This foundational control is essential for preventing the 'rib flare' or lower back arching that often occurs during movements like frappés or triplets. As we progress, we focus on targeted glute strengthening through various bridge variations. By performing single-leg and cross-legged glute bridges, you will learn to isolate individual muscles and prevent the hips from twisting or dipping—a common issue when rising to relevé on one leg.
To further bridge the gap between floor work and dance, we integrate traditional port de bras in first, high fifth, and second positions. Coordinating your arm movements while maintaining a steady core ensures that your upper-body grace is supported by a strong, stable base. The session concludes with a challenging glute burnout, incorporating tiny pulses and relevés within the bridge position.
This final push tests your endurance and hip stability, ensuring you leave the mat feeling stronger and more aligned. Whether you are working at the barre or in the center, the principles of pelvic control and glute activation taught here will transform your stability and overall technique.
