What You'll Learn
- The biomechanics of how a tilted pelvis physically blocks leg rotation and turnout.
- A step-by-step 'arch and tuck' method to find a level pelvic placement.
- How to isolate and engage the lower abs to support a long, neutral spine.
- When to use the glutes as a secondary tool to assist with core activation and stability.
About This Video
In the world of classical dance, achieving the perfect turnout is a common goal, but many dancers find themselves hitting a physical plateau. Often, the culprit isn't a lack of flexibility in the hips, but rather a misalignment of the spine and pelvis. At Broche Ballet, we believe that understanding the 'Neutral Pelvis' is the key to unlocking your true rotational potential.
This 6-minute instructional class dives deep into pelvic placement, explaining why a level pelvis is essential for allowing the femur bone to rotate freely within the hip socket without interference from the surrounding bony structures. When your pelvis tips forward—often referred to as an anterior tilt—it can physically block the rotation of the legs and cause the turnout muscles to become overly elongated and weak. This common alignment error not only limits your range of motion during exercises like tendu or dégagé but can also lead to long-term lower back strain.
In this lesson, you will learn a practical method to find your own center by exploring the full range of motion in your hips. By first arching the back to stick the hips out and then tucking them under to lengthen the spine, you can identify that 'sweet spot' where the pelvis sits perfectly level with the ground. This neutral position is the foundation for all ballet movements, from a simple plié to complex center work.
We also explore the critical role of specific muscle engagement. While the lower abs are the primary drivers for maintaining a neutral position, many dancers struggle to activate them in isolation. You will discover how to use your glutes as a tactical support system to help jump-start your core engagement.
However, as you progress with Broche Ballet, the goal is to refine this sensation so that the deep abdominals do the heavy lifting, allowing the glutes to remain free for powerful movement. Whether you are practicing at the barre or performing in the center, maintaining a level pelvis will transform your stability, balance, and the overall aesthetic of your lines.
