What You'll Learn
- Correct muscle engagement and 'glute wrapping' for higher arabesque extensions.
- Techniques for proper leg rotation and detaching from a retiré position.
- How to use the enveloppé and attitude to build hip strength and control.
- Strategies for maintaining back alignment and core stability during standing extensions.
- Spinal release exercises including cat-cow to recover after intensive conditioning.
About This Video
Achieving a majestic arabesque is a hallmark of ballet technique, but it requires a delicate balance of strength, flexibility, and precise muscle activation. At Broche Ballet, we believe in providing the tools necessary to master these complex movements from the comfort of your own home. In this 19-minute standing extensions conditioning session, instructor Julie guides you through an intensive focus on the arabesque and its supporting mechanics.
The class begins by establishing a strong foundation for your standing extensions. You will learn the importance of engaging the core and the deep rotators of the hip to create a stable base. Using a piece of furniture as a makeshift barre and another for foot support, you will work through a series of progressions including retiré back and rotate movements.
These exercises are specifically designed to help you understand how to properly 'detach' the leg into an extension while maintaining the integrity of your turnout and pelvic alignment. A key component of this tutorial is the focus on the 'glute wrap'—the specific engagement of the muscles under the glutes that allows for a higher, more supported leg. Julie breaks down the mechanics of the attitude and enveloppé, showing you how these movements contribute to a more fluid and controlled extension.
You will learn why keeping the knee up and the heel down is vital for maintaining the classical line and preventing common technical errors. Beyond just leg height, this conditioning session emphasizes the role of the spine and upper body. You will practice staying upright through the back during transitions, ensuring that your extensions do not come at the expense of your posture.
To finish, the class incorporates Pilates-inspired recovery movements. You will perform cat-cow stretches and gentle spinal twists to release tension and round the spine, providing a balanced end to a rigorous workout. This comprehensive approach ensures that you are not only building strength but also maintaining the long-term health of your body.
