Improving Ballet Extensions: Tips for a Higher Développé to the Front and Side

Extensions are often described as an "unkind game" in the world of ballet. You can work consistently for weeks and still feel like your leg isn't quite reaching the height you desire or that your form is slipping. This clip from Broche Ballet’s January 2024 Q&A dives deep into the mechanics of the développé to help you break through those plateaus. The secret to a high extension isn't just about flexibility; it is primarily about the relationship between your core strength and your pelvic alignment. In this session, we explore why even flexible dancers often struggle to hold their legs high.

One of the most critical technical points discussed is the importance of keeping the knee close to the body during the retiré phase before unfurling the leg. By keeping the knee tucked in, you keep the weight of the leg closer to your center of gravity, which allows for more control and height. We also discuss the biomechanics of the hip, specifically the importance of keeping the femur heads close together within the hip socket. This prevents the leg from pulling away from the pelvis, which can lead to instability, "gripping" in the hip flexors, or even injury.

To build the necessary strength without the immediate fatigue of standing at the barre, we recommend incorporating floor work and planking into your routine. These exercises allow you to isolate the deep core muscles and the psoas—essential for lifting the leg above 90 degrees—without the added pressure of balancing on one leg. By removing the challenge of gravity, you can focus on the technical feeling of the hamstring stay tight and the core engaging properly. At Broche Ballet, we believe that understanding the "how" behind the movement is the key to unlocking your full potential. Whether you are working on a développé to the front or the side, these insights will help you find more ease and height in your dancing.