Understanding and Working with Knee Hyperextension in Ballet

Knee hyperextension is a common trait among ballet dancers, often prized for creating beautiful lines but potentially problematic for joint stability and longevity. In this comprehensive 61-minute masterclass from Broche Ballet, we dive deep into the mechanics of managing hyperextension through functional strengthening and heightened muscle awareness. Rather than simply "locking" the joints, you will learn how to engage the proper muscle groups to support a truly straight and stable leg.

The session focuses on the critical role of the glutes and core muscles in counteracting the tendency to sit back into the knee joints. We explore functional movements such as bodyweight squats, lunges, and deadlifts, translating these cross-training staples into ballet-specific benefits. By building strength in the hip flexors and the sartorius muscle, dancers can achieve better control over their hip movement and overall leg alignment.

One of the biggest hurdles in managing hyperextension is the sensory disconnect; what feels "straight" to a hypermobile dancer is often actually hyperextended. We discuss how to use tools like mirrors and video feedback to retrain the brain's perception of alignment. This class emphasizes that finding your "straight" is an evolving process.

As your strength increases, your sensation of the movement will change. Whether you are working through a plié or extending into an arabesque, understanding the relationship between stretching and strengthening is key. By the end of this practice, you will have a better grasp of how to protect your joints while maintaining the aesthetic requirements of ballet.

We move beyond simple flexibility to focus on the muscular support necessary for balance and power. Join us to transform your hyperextension from a potential liability into a controlled and functional asset in your dancing.