Standing Ballet Extensions: Conditioning for Devant, À La Seconde & Arabesque

Achieving high, effortless extensions is a primary goal for many dancers, but the secret lies in conditioning the right muscles rather than relying on raw flexibility alone. In this Broche Ballet class, instructor Julie guides you through a targeted session designed to strengthen and open the hip flexors, providing the functional foundation needed for impressive extensions in devant, à la seconde, and arabesque. The lesson focuses on the transition from simple flexibility to active strength, ensuring you can hold your positions with grace and stability.

The class begins with a comprehensive warm-up that focuses on core engagement. Without a strong center, the legs cannot find the stability required to lift and hold. You will progress through a series of exercises at the barre, including controlled pliés and tendus, emphasizing the reach in every movement. By focusing on alignment from the very start, you ensure that your body is prepared for the higher demands of standing extensions. Julie provides specific cues to help you avoid common pitfalls, such as twisting the hips or losing turnout under the pressure of the lift.

A significant portion of the session is dedicated to the hip flexors. Through movements like deep lunges and cambré back, you will learn how to properly stretch and strengthen these vital muscles. Julie emphasizes the importance of pushing the hips forward to create a stable, square base, particularly in the arabesque position. This prevents technical errors like dropping the shoulders or breaking the line of the back. Throughout the video, you will receive reminders to maintain proper posture, ensuring your shoulders stay back and your core remains engaged. By integrating these conditioning drills into your regular Broche Ballet practice, you will develop the strength necessary to execute extensions with precision and control.