Advanced Ballet Stretches for Legs


Ballet is a graceful form of art that requires tremendous amounts of strength and flexibility. This flexibility doesn’t come by chance. Ballet dancers spend hours each day strengthening and stretching their muscles. If you already have a great deal of flexibility, advanced ballet leg stretches can help to further increase your flexibility, whether you're a ballerina or just enjoy many the health benefits of stretching.

Quad Stretch

  • Stand with your feet together and your arms at your sides.

  • Take a long step forward with your left leg. Bend your left leg 90 degrees. Bend your right leg, keeping your knee off of the floor. At the same time, lift your left arm out to the side and your right arm out in front of you. Your arms should be parallel to the floor.

  • Return to the starting position. Repeat eight times with each leg.

Calf Stretch

  • Sit on the floor with your legs extended out in front of you and your arms at your side.

  • Lift your right leg up and place your right heel on top of your left toes.

  • Lean forward and keep your legs straight. Hold for 20 seconds. Repeat on the other side.

Hamstring Stretch

  • Lie on the floor with your knees bent and your feet flat on the floor.

  • Lift your right leg into the air. Grab onto your right knee with your hands. Lift your head off of the floor.

  • Lower your head back onto the floor and pull your leg toward you.

  • Bend your knee and straighten your leg again. Repeat six times on each side.

Outer Stretch

  • Lie on the floor with your legs flat against a wall.

  • Flex your feet and point them to the wall behind you. Slowly move your right foot to the side as far as you can. Make sure you do not lift your hips off of the floor.

  • Keep your right foot in the same position and slowly move your left foot out to the side as far as you can. Hold for 20 seconds. Repeat five times.

Straddle Barre Stretch

  • Put your left foot on the barre. Place your right foot against the bottom of the wall. Place your hands on the barre.

  • Slide your left foot to the left and your right foot to the right, trying to do the splits. Hold yourself up by holding onto the barre.

  • Hold the position for 20 seconds. Repeat until you begin to feel sore.

Side Barre Stretch

  • Stand facing the wall. Lift your left foot onto the barre. Stand up straight with your arms in the air.

  • Lean to the left as far as you can, bringing your right hand over your head and your left hand out to the side.

  • Hold for 20 seconds. Repeat on the other side.

Tips & Warnings

  • Talk to your doctor before starting any new stretches or exercises.

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