Hip Opening Stretches for Ballet Dancers
Most ballet exercises are done with turned out legs and feet. Having open, flexible hips is key to achieving a good turnout. High leg lifts and extensions such as grand battement, arabesques and grand jetes also rely on good hip flexibility.
We get lots of questions in class about hip opening stretches so we’ve pulled a few of our faves together.
Make sure you are warm before you try any of these exercises. All stretches are best done post-workout when your muscles are warm. Aid recovery by sleeping well and eating a varied and balanced diet.
Down-facing Frog
This exercise is a classic amongst ballet dancers. Not easy at first but with regular practice, this is one of the best hip opening exercises out there.
You can do this with the soles of the feet pushed together or with feet and legs out to the side - more commonly seen in yoga practice.
Lie face down on the floor with legs straight.
Being careful to support your shoulders, bring the soles of your feet together and push your knees out to the side.
At first, your butt will raise and you might find that your feet won’t stay on the floor.
The goal is to gently pull your stomach and pelvis back towards the floor - easing the knees out to the side.
With regular practice, your hips will start to open more and this will become easier.
Top Tip: Do this on the carpet whilst watching TV.
Down facing leg side stretch
Not the easiest stretch but this will come with practice and is great for hip and hamstring flexibility.
Lie face down on the floor with legs straight.
Gently slide your right leg along the floor to the side and up towards your waist level. Bring your right arm along and down to meet your foot.
Hold this position for as long as possible.
Be careful not to create tension in your neck as you do this and stop if you feel any knee discomfort in the bent leg.
Repeat with the other leg and arm.
Standing lunge
A simple stretch which will improve rapidly with practice.
Stand with one foot in front of the other.
Bend the front knee.
Do this with as much space between the front and back leg as possible. Don’t let your knee sit over your toes. If it does, move your front foot further forward or push your back foot further back.
Low lunge (continuation of standing lunge)
This is a great stretch for the front hip flexors.
Follow the steps above for the Standing Lunge stretch.
Once in position, lower the back knee to the floor.
To add another step to this exercise - grab the back foot and pull towards your butt for a quad stretch.
Top tip: Use a mat to protect your back knee if you are on a hard floor surface.
Open lizard
This is a well known yoga pose and one that you shouldn’t do unless muscles are very well warmed up.
Stand with one foot in front of the other.
Bend the front knee and lower as much as possible. Do this with as much space between the front and back leg as possible. Don’t let your knee sit over your toes. If it does, move your front foot further forward or push your back foot further back.
Gently lower the back knee to the floor.
Place both hands inside your front leg.
Roll gently onto the outside of the front foot - pushing the knee out and down towards the floor.
To add a level, lower on to your front arms and push your chest down towards the floor.
Breathe slowly and hold for 10 to 15 seconds,
Seated butterfly
Sitting upright on the floor. Bend knees and push them out and down towards the floor, keeping the soles of the feet together.
Option 1: Lean back with hands on the floor behind you, with the feeling of pushing your knees down as you hold the position.
Option 2: Lean forwards over your feet with the feeling of pushing your knees down as you hold the position.
Pigeon pose
Sitting upright on the floor, bring one leg across (as if you were about to cross your legs).
Flex the front foot slightly.
Gently manoeuvre the other leg back until it is parallel behind and underneath you.
Once in position, gently lower your chest down towards the floor as far as you can.
Breathe through this position and hold for 10 to 15 seconds on each side.
Barre hip rotator
Do this exercise slowly and only after a workout when your muscles are very warm.
1.
Standing sideways to the barre bring your outside leg up, bending the knee into the chest.
2.
Hold the knee with your hand and gently guide it out to the side, trying to keep it above waist height.
3.
Continue to guide the knee back, moving into attitude position as high as possible.
Hold here for 5 seconds and drop the leg gently.
Follow along with our 10 Minute Full Body Stretch here.