What You'll Learn
- Techniques to isolate and strengthen the outer hips for better turnout control.
- How to perform single-leg deadlifts to improve balance and hamstring power.
- Specific barre stretches to increase functional flexibility in the legs.
- Proper alignment of the tailbone and hips during lunges and pliés.
About This Video
In the world of dance, lower body strength is the foundation for every movement, from the smallest tendu to the most powerful grand jeté. This 10-minute leg conditioning session at Broche Ballet is specifically designed to target the often-overlooked muscle groups: the outer hips and the hamstrings. Led by Julie, this focused class provides a roadmap for building the stability necessary for advanced technique.
The session begins with a dynamic warm-up in a wide parallel position. By incorporating reaching movements and deep pliés, we awaken the quadriceps and prepare the joints for more intensive work. One of the highlights of this workout is the inclusion of single-leg deadlifts.
While not a traditional ballet step, this exercise is invaluable for dancers as it targets the hamstrings and glutes while challenging your core stability and proprioception—essential skills for any dancer working on one leg. During the plié sequences, pay close attention to the tracking of your knees over your toes, even in parallel. This mindful approach ensures that you are building functional strength that translates directly to your eventual en pointe work or high-impact jumps.
By focusing on the hamstrings, we balance the power of the quads, creating a more symmetrical and resilient physique. Moving through the routine, you will engage in lunges designed to maintain level hips and proper tailbone alignment. We then shift focus to the outer hips, using controlled leg lifts to build the lateral strength needed for stable arabesques and controlled transitions.
The workout concludes with targeted inner thigh work, including side-lying leg circles to promote long, lean muscle engagement. To wrap up the session, Julie guides you through a series of barre stretches and an attitude front stretch. This ensures that the strength we've built is paired with the functional flexibility required for graceful movement.
Whether you are a beginner or an experienced dancer, this leg conditioning video offers efficient, effective training that fits into any schedule.
