What You'll Learn
- Effective warm-up techniques to mobilize the hamstrings and hip sockets.
- How to use yoga blocks to maintain square hips and proper alignment in splits.
- Strategies for engaging the triceps and kneecap to support and protect the joints.
- Techniques for balancing stretch intensity between the front leg and back hip flexor.
- Using fluid wave movements to transition safely between different muscle groups.
About This Video
Achieving a full split is a hallmark of ballet flexibility, but the journey involves much more than just pushing toward the floor. In this specialized Splits Flow class from Broche Ballet, we focus on a holistic approach to lower body mobility, specifically targeting the hip flexors, quads, and hamstrings. This session is designed to help you break through plateaus and refine your technique, ensuring that your splits are not only deep but also safe and square.
The class opens with a dynamic warm-up sequence. We utilize gentle leg turns and hip over calf stretches to mobilize the hip socket and prepare the hamstrings for deeper work. A unique feature of this flow is the use of waves—fluid transitions that move the body between hamstring and hip flexor stretches.
This dynamic movement helps increase blood flow and muscle elasticity, making the subsequent static holds more effective. As we transition into the actual split work, we emphasize the importance of alignment over depth. For those who aren't yet on the floor, we highly recommend the use of yoga blocks or pillows.
By sitting up on a block, you can focus on reaching forward into the hip flexor while keeping your torso long and your hips square. The instructor provides specific cues, such as engaging the triceps to support your weight and keeping the kneecap lifted to ensure the front leg remains active and protected. Throughout the practice, we focus on millimetering away—making tiny, controlled adjustments to increase your range of motion without straining.
You will learn how to find a high fit position, where the body is properly aligned before settling into the deepest part of the stretch. We conclude the session by balancing the stretch between the front and back legs and then transitioning into a restorative child's pose to relax the muscles and the mind. Whether you are a seasoned dancer or a fitness enthusiast, this Broche Ballet flow offers the technical guidance needed to master your splits.
