What You'll Learn
- How to properly tilt and puff the pelvis to isolate the lower spine and engage the core.
- Techniques for strengthening hip flexors to support higher leg extensions and stability.
- Strategies to square the hips during deep lunges to ensure a safe and effective stretch.
- Functional exercises to release tension in the front of the hip and improve overall mobility.
About This Video
At Broche Ballet, we understand that tight hip flexors are one of the most common challenges for dancers of all levels. Whether you are working at the barre or in the center, your hip mobility directly impacts your ability to achieve high extensions and maintain a stable pelvis. This 20-minute class is specifically designed to bridge the gap between passive stretching and active strength, ensuring your hips are both mobile and supported for better technique.
The session begins with a deep dive into pelvic alignment, specifically focusing on the 'tilt and puff' method. This technique helps you isolate the lower spine and engage the deep core muscles, preventing the lower back from taking over during movements. By mastering this isolation, you will find it much easier to maintain proper placement in every plié and tendu.
Next, the class transitions into targeted hip flexor lunges. The instructor emphasizes the importance of squaring the hips by tucking the back toes and engaging the glutes. This ensures that the stretch hits the target muscles without placing undue stress on the sacroiliac joint.
For those with sensitive knees, we recommend keeping a pillow or yoga block nearby to provide extra cushion during the kneeling portions of the sequence. Beyond just stretching, this class incorporates active strength-building movements like hip flexor raises. Strengthening these muscles is crucial for dancers looking to improve their développé and maintain leg height without 'gripping' or pinching.
By combining these strengthening drills with deep, intentional releases, you will create a more resilient and functional range of motion. Throughout the video, you will be encouraged to maintain a still upper spine and focused gaze, mirroring the discipline required in a formal ballet class. Join Broche Ballet and transform your technique through better hip health and functional alignment.
