What You'll Learn
- How to properly engage hip flexors and quads for higher leg extension
- Techniques for deep core and glute activation to support turnout
- Breathing strategies to maximize muscle relaxation during deep hamstring stretches
- Effective use of the barre for standing back and hip flexor stretches
About This Video
Elevate your dance practice with this targeted 20-minute Ballet Stretch and Conditioning session at Broche Ballet. This class is meticulously designed to help dancers improve their extension, flexibility, and functional strength through a series of focused exercises. We begin by centering the body and focusing on the core, emphasizing the importance of a stable pelvis before moving into more intensive leg work. You will learn how to properly engage your hip flexors and quads to achieve higher leg lifts without sacrificing your alignment or stability.
One of the core components of this class is the 'turnout burn,' where we work deep within the glutes and rotators to improve the range and strength of your turnout. This is essential for any dancer looking to refine their technique and prevent common injuries associated with improper rotation. Throughout the follow-along video, our instructor guides you through specific stretching techniques for the front of the legs, utilizing the barre—or even a piece of sturdy furniture at home—for standing back stretches that open the chest and lengthen the spine.
A significant focus is placed on the importance of breathing. Deep, controlled breaths are the key to maximizing relaxation in the muscles, allowing you to sink deeper into stretches like the butterfly and various hamstring releases. By targeting the front of the pelvis and ensuring you are squeezing your glutes while tucking the tailbone during front leg stretches, you will find more space in your hip joints. This anatomical awareness directly translates to a more fluid and effortless movement quality on the dance floor.
Whether you are working toward higher extension or simply wanting to feel more agile in your daily classes, this conditioning routine provides the structure you need. We emphasize slow, controlled movements over quick, bouncy stretches to ensure safety and long-term progress. By the end of this session, you will have a deeper understanding of how to use your glutes and core together to support your lines. Join Broche Ballet for this transformative session and feel the difference in your next plié or grand battement!
