What You'll Learn
- How to perform clamshell variations for hip and inner thigh strength
- Techniques for isolating hip flexors in attitude to improve leg height
- Quad strengthening exercises for fully straightened leg extensions
- Core stability strategies to maintain a neutral pelvis during movement
- Proper alignment and breathing techniques for floor-based conditioning
About This Video
Building the necessary strength for high, effortless extensions requires more than just stretching; it demands targeted muscle conditioning. In this Broche Ballet session, we dive deep into floor-based exercises designed to isolate the key muscle groups used in side extensions and attitude positions. By taking the weight of the body out of the equation on the floor, dancers can focus intently on the recruitment of the deep rotators, hip flexors, and quadriceps.
The class begins with a series of clamshell variations. These are essential for finding the connection between the inner thighs and the pelvis. You will learn how to maintain a stable core while articulating the leg, ensuring that your turnout comes from the hip socket rather than the knee.
Proper alignment is emphasized throughout, with specific cues on keeping the knees positioned slightly in front of the body to maximize engagement of the lateral rotators. Moving into more advanced territory, we tackle hip flexor strengthening in the attitude front position. This work is crucial for dancers struggling to hold their leg height without gripping the front of the hip.
By focusing on lifting the leg while keeping the knee downward, you build the refined control needed for beautiful adagio work. We also incorporate quad extensions at the top of the range. This specifically targets the vastus medialis and other quadriceps muscles responsible for fully straightening the leg in the air—a vital skill for achieving a clean ballet line.
Throughout the routine, the importance of core engagement cannot be overstated. A stable pelvis is the foundation for any leg movement. You will learn how to balance the effort between your core and your legs, preventing the lower back from arching and keeping the pelvis neutral.
This holistic approach ensures that your strength is functional and transfers directly to your work at the barre and in the center. Join us to develop the power and precision required for stunning ballet extensions.
