What You'll Learn
- How a level pelvis allows the femur bone to rotate freely for maximum turnout.
- Techniques to activate the lower abs to maintain a long, neutral spine.
- How to use the glutes as a 'backup' system to assist in pelvic alignment.
- The physical difference between an anterior tilt and a properly placed pelvis.
About This Video
Achieving a neutral pelvis is one of the most fundamental yet misunderstood concepts in classical ballet. Often, the term "neutral" implies a relaxed or passive state, but at Broche Ballet, we teach that maintaining a level pelvis is a highly active and athletic endeavor. Proper pelvic placement is the cornerstone of your technique because it directly dictates your ability to access your turnout. When your pelvis tips forward—a common position known as anterior pelvic tilt—the muscles responsible for rotating your legs become elongated and weakened. Furthermore, the anatomical structure of the femur bone can actually hit the rim of the hip socket, physically blocking your rotation. By finding a neutral, level position, you clear the path for the femur to rotate freely, allowing you to maximize your turnout from the hips rather than forcing it from the knees or ankles.
To find this alignment, we recommend exploring the extremes of your range of motion. Start by arching your lower back to stick your hips out, then tuck your tailbone under until your spine feels long and you feel a stretch across the front of your hip flexors. The goal is to find the sweet spot where your pelvis sits perfectly level with the ground. We emphasize lifting from the front using the lower abs as the primary driver for this position. If you find it difficult to isolate these deep core muscles initially, you can use your glutes as a supportive backup system. Squeezing the glutes helps draw the pelvis into place, which eventually builds the mind-muscle connection needed to fire the lower abdominals independently.
By practicing these alignment cues, you will realize that a neutral pelvis should feel like every muscle in your lower body and core is working in harmony. It is not a resting position; it is an active engagement that provides the stability necessary for everything from a simple plié to advanced work at the barre. Understanding this placement is the first step toward a more functional and injury-free ballet practice.
