How to Do a Ballet Split

A ballet split takes both flexibility and strength.

Ballet is an art but also an extremely challenging physical training regimen. Properly executed ballet movements require great physical strength as well as flexibility. The rigorous training dancers undergo is meant to enhance both qualities. A ballet split should not be attempted until your body has developed the strength to move into the pose without injuring muscles or joints. Until you are strong enough, sliding your legs along the floor or along a barre toward a full split is safest.

Things You'll Need

• Barre or other support

Instructions

On the Floor

1. 

   Plant the rear foot in a turned-out position.

   Plant one foot in a turned-out position. You can decide whether you want to start the slide into a split with your right or left foot. The foot that remains stationary should be turned out for stability.

2. Start sliding slowly with your front foot. Moving slowly is best in the interest of avoiding injury. If at any point you feel a muscle start to pull, especially in the groin area, stop the slide immediately.

3. Continue the slide until your crotch rests against the floor. Your back knee may be slightly bent, in the interest of avoiding injury. Raise your arms over your head into fifth position, if you like, for a flourish.

In the Air

1. Get a running start. Leaping into a split position, as does any elevated grand allegro movement, requires momentum. You'll need at least two to three steps to launch yourself into position. If you are practicing on your own, you can just take two or three running steps from any position. If you are in class, you will likely be asked to perform a moving step such as a pas de bourree or glissade in preparation.

2. Do a developpe with your front leg as you push off from the floor with your rear leg. A developpe is an unfolding of the leg. It might be otherwise termed kicking your leg forward from a bent-knee position.

3. 

   Widening the legs gives the appearance of pausing in mid-air.

   Widen the legs into a split position while you are in the air. This takes practice and strength, but makes for a remarkable sight. Widening your leg position while you are aloft gives the appearance of hanging in the air for a moment.

4. Descend into a deep plie, or knee bend, as you land on your front foot. Slide the rear foot in behind it and bend that knee as well. Landing on a bent knee is important to prevent injury.

Tips & Warnings

• Use a barre or other support to practice sliding into a floor split before you try to do it unsupported. If you feel a muscle pull, it will be easier to draw yourself back into a standing position.

• You can do a split in the air by sliding your front leg straight into the air while pushing off with your rear foot, but it requires a little more strength.

• Arms for a split in the air can be moved into first, second or third arabesque, or fifth en haut position.

• Floor splits should be attempted only once the feet, legs and hips are warmed up. Do at least 15 to 20 minutes of regular ballet barre work -- plies, tendus, degages, ronds de jambe, battements en attitude -- before you get started. Splits in the air require at least 45 minutes to an hour of warming up at the barre and small jumps and adagio work away from the barre.

References

• Britannica: Grand Jete

Resources

• American Ballet Theatre: Ballet Dictionary
• Michael Minn: Andros on Ballet: Technique