What You'll Learn
- How to activate the lateral glutes to maintain a level pelvis and prevent sinking into the hip.
- The 'push the floor and push the ceiling' visualization to create necessary full-body tension.
- Improved knee tracking techniques by utilizing the whole foot and pinky toe engagement.
- Establishing a strong core-to-rib connection through floor-based priming exercises.
- Techniques for maintaining stability from the floor up through the shoulder girdle.
About This Video
Developing a reliable standing leg is arguably the most critical component of dance training. As our instructor Allie Christensen highlights, standing leg stability accounts for nearly 80% of your overall technique. Without a solid foundation, movements like a high arabesque, a controlled pirouette, or a fluid adagio become nearly impossible to sustain. This 18-minute follow-along workout at Broche Ballet is meticulously designed to break down the mechanics of balance, moving from foundational floor work to standing exercises that challenge your alignment and strength.
The session begins with 'belly priming' and single-leg glute bridges on the floor. This initial phase is essential for establishing a core-to-extremity connection, ensuring that your posterior chain is engaged before you even take to the barre. Once standing, the workout utilizes a yoga block for pelvic leveling drills. These exercises are specifically designed to correct the common habit of 'sitting in the hip,' a posture that can lead to joint strain and decreased mobility in the hip socket. By learning to activate the lateral glutes, you create a level pelvis that supports the weight of the torso effectively.
Throughout the practice, you will engage in the 'Star' exercise—a series of parallel pliés and taps that emphasize functional tension. You will learn the 'push the floor, push the ceiling' visualization, a technique that helps dancers maintain an active, upright posture rather than collapsing into the joints. Special attention is given to knee tracking and foot placement, encouraging you to engage the pinky toe to ensure the knee stays aligned over the toes during every plié. Whether you are focused on ballet, jazz, or contemporary dance, these stability principles are universal. By the end of this session, you will have a deeper understanding of how to maintain a rib-to-hip connection and use your standing leg as a powerful pillar for your entire dance practice.
