Splits Flow: Targeted Stretching for Ballet Hip Flexors and Hamstrings

Achieving beautiful, flat splits is a common goal for dancers, but the journey involves more than just pushing toward the floor. In this 22-minute Splits Flow class at Broche Ballet, we dive deep into the mechanics of lower body flexibility, focusing specifically on the delicate balance between the hip flexors, hamstrings, and the low back. Whether you are working toward your full front splits or looking to improve the height of your arabesque, this guided practice provides the tools necessary to progress safely and effectively. We begin by emphasizing the importance of relaxation; a stretch is most effective when the body does not feel under threat. You will learn to negotiate with your muscles, finding the specific points of tension and using breath to release them.

Throughout the session, we explore the concept of equal pressure. One of the most common mistakes in split training is leaning too far into one leg, which can cause strain or prevent progress. We will guide you through techniques to ensure the front and back of your legs are working in harmony. If you find your hip flexors are particularly tight—a common issue for those of us who spend a lot of time sitting—we introduce specific glute engagements to help the front of the hip release. By squeezing the glutes and pressing the hip forward and under, you create a more functional and supportive stretch.

Accessibility is a priority at Broche Ballet. We encourage the use of 'helpers' such as yoga blocks, pillows, or even the wall to make these positions sustainable. Using a wall as a negotiation tool allows you to find exactly where your body is holding restriction without the fear of falling or over-stretching. This mindful approach ensures that you are not just 'doing' a split, but understanding the alignment and tension release required to maintain it. Join us to transform your stretching routine into a fluid, restorative practice that supports your overall ballet technique.