Mastering Hip Alignment and À la Seconde Extensions in Ballet

Achieving a high, stable leg in à la seconde is a goal for many dancers, yet it remains one of the most challenging aspects of ballet technique. Often, the limitation isn't just flexibility, but how we manage the muscles and joints of the hip. In this 13-minute practice session from Broche Ballet, we dive deep into the mechanics of external rotation and hip placement to unlock your extension potential. Using the barre as a tool for stability, we explore a unique manual release technique often referred to as 'squishing.' This tactile approach involves manually rotating the quadriceps tissue toward the back and the calf tissue toward the front. By physically encouraging this external rotation, you can feel the femur head seat properly into the hip socket, allowing for a lower, more level hip and a more stable base.

A common mistake in extensions is over-engaging the quadriceps. When the quad is tight, it acts as a mechanical block, preventing the leg from reaching its full range of motion. Through these stretches, you will learn to relax the front of the leg to allow the hamstrings and inner thighs to lengthen effectively. We then apply these alignment principles to the développé. By focusing on a heel-forward and knee-back orientation, you create a cleaner line and maximize your turnout throughout the movement. Whether you are struggling with a 'hiked' hip or looking to gain those last few inches of height, this practice provides the anatomical tools needed to refine your à la seconde technique. Consistent application of these manual release and alignment strategies will help build the muscle memory required for effortless, beautiful extensions in the center.