Well-rounded Devant & À la Seconde Extensions: Stretch & Strength

Achieving effortless leg height in ballet requires more than just flexibility; it requires a sophisticated understanding of muscle 'teamwork.' In this 30-minute Broche Ballet practice, we dive deep into the anatomical mechanics of devant and à la seconde extensions. Many dancers struggle with heavy legs or gripping in the hip flexors because they aren't engaging the right muscle groups in the correct order. This class shifts that paradigm by teaching you how to coordinate the psoas, glutes, hamstrings, and quads for a lighter, more stable extension.

Throughout the session, we explore how the psoas acts as a flexing anchor to hold the leg's weight, while the gluteal muscles squeeze and push the femur bone forward to provide essential support. You will learn the specific role of the hamstring in 'carrying' the shin to its home position and how the quad should lengthen and straighten the knee without causing the leg to drop. We begin with foundational movements like the passé to establish proper alignment before progressing into more complex lifting patterns.

Visualization is a key component of this class. By mentally mapping how these muscles work together, you will find more space in the hip joint and a more secure 'cap' on your movements. The instructor provides detailed cues on when to squeeze, when to push, and how to use the barre for stability. We conclude with targeted stretches over the barre to release the back and hamstrings, ensuring your muscles recover properly after the intense strengthening work. Please note: This is a high-intensity technical class. You must arrive fully warmed up and use a stable, wall-mounted or freestanding ballet barre rather than a chair to ensure proper leverage and safety during the exercises.