What You'll Learn
- Deep hamstring release through dynamic and static flows
- Techniques to improve hip flexor mobility and lower back ease
- How to use props like yoga blocks or pillows for safe splits training
- Proper pelvic alignment using internal and external leg rotations
About This Video
Achieve greater freedom in your movement with this targeted Broche Ballet class focused on the Splits Flow. Whether you are an adult dancer returning to the studio or a dedicated student looking to refine your lines, this session is designed specifically to unlock the tension frequently held in the hamstrings, hip flexors, and lower back. Flexibility is a cornerstone of ballet aesthetics, but it must be built on a foundation of proper alignment and strength to be truly effective.
The class begins with a series of kneeling half split movements. We focus on a medium flex rather than a hard pointe initially, allowing the muscles to warm up gradually and safely. You will explore active rotation within the hip socket, transitioning between turn out and turn in while maintaining a straight leg.
This functional approach ensures that your flexibility is usable in your actual ballet technique, such as in tendu or grand battement, rather than just being a static stretch. As we progress, we move into deep lunges and flows that target the inner thigh and the exterior of the hip. A unique aspect of this session is the focus on sliding the torso down the leg during a slight plié or bend of the knee.
This sliding motion helps to lengthen the hamstrings from their attachment points near the sit bones. By rocking the body side to side and finding specific tight spots within the hip flexor, you will gain a deeper understanding of your own anatomy. The second half of the class is dedicated to settling into the full splits on both sides.
If you are still a few inches from the floor, we highly recommend using props such as yoga blocks or pillows to support your weight. This support allows your nervous system to relax, facilitating a much more effective stretch. This 13-minute flow is the perfect supplement to your daily barre work or as a standalone recovery session.
By focusing on the relationship between the low back and the legs, you will find more space in your arabesque and more height in your dégagé. Join us at Broche Ballet to transform your flexibility and start dancing with more ease and grace.
