Lower Back & Inner Thigh Middle Splits for Ballet Flexibility

Achieving a flat middle split is a major milestone for many dancers, but it requires more than just leg flexibility. At Broche Ballet, we understand that true range of motion comes from a combination of open inner thighs and a mobile lower back. In this specialized session, we dive deep into the mechanics of the pelvis and spine to help you unlock your turnout and find ease in your straddle positions.

The class begins with a gentle warm-up to prepare the joints before moving into targeted inner thigh stretches. We emphasize the importance of the pelvic tilt; by tilting the pelvis up and forward, you can more effectively target the adductors, which is essential for movements like a wide plié or a side dégagé. We also incorporate yoga blocks and pillows to ensure that every student can find a safe and supportive alignment, regardless of their current flexibility level.

Spinal health is often the missing piece in a dancer's flexibility routine. We guide you through exercises like cat-cow, spinal twists, and full-body roll-downs to release tension in the lower back. By rounding the lower spine and engaging the core, you create the space necessary for the hips to open fully.

You will learn how to use gravity to your advantage, allowing your body to melt into stretches rather than forcing them. Throughout this 14-minute practice, we encourage deep, rhythmic breathing to calm the nervous system. This mindful approach allows the muscles to release more deeply than static stretching alone.

Whether you are working toward your full middle splits or simply looking to improve the functional range of your turnout, these techniques provide the foundation for a more supple, resilient dancer's body. Join us at Broche Ballet to refine your technique and reach your flexibility goals.