MADE FOR REBUILDING HIP HABITS
Plan Overview
To rebuild good hip habits!
This plan is designed for intermediate dancers who typically overuse their hip flexors and need to retrain their hip mechanics, particularly during développés. Over the course of five structured training days, we will focus on strengthening the deep hip rotators, inner thighs, core, and psoas, while also learning to release the hip flexors and glutes to prevent them from dominating movement. The goal is to rebuild movement patterns that support turnout, extension, and stability without causing gripping or tension. The plan emphasizes slow, controlled exercises, provides safe alternatives to challenging floor barre classes, and includes clear cues for full body alignment alignment. By combining technique, conditioning, and mobility, this plan aims to promote long-term, sustainable hip health.
This plan is intended for intermediate-level dancers and includes five days of training, with each session lasting one hour. Please make sure to warm-up before each session (try my Foam Roller Routine)!
TIME COMMITMENT
Goals & Strategy
WhyWeNeedThisinBallet
Overuse of the hip flexors is a common issue among intermediate ballet dancers. When dancers lift their legs by gripping the front of the hip instead of properly coordinating turnout, engaging the core, and utilizing the psoas muscle, it leads to limited height, increased tension, and potential long-term strain. Since développés require both strength and precise muscle engagement, it is essential to rebuild correct hip habits. This plan provides dancers with the tools to transition from gripping to stability, from tension to length, and from forcing to clear coordination. By following it, you can elevate your dancing and enhance your technique for higher extensions!
RestoringProperHipMechanics
Focus on developing stable turnout from the deep rotators and inner thighs instead of relying on the hip flexors. This approach allows dancers to maintain clean alignment, achieve higher extensions without gripping, and experience reduced fatigue in the front of the hips. During Floor Barre on the Wall, we can begin with quarter pliés for the first few weeks instead of demi pliés to prevent overworking the hips.
StrengtheningKeyMusclesWhileReleasingOverworkedAreas
Enhance strength in the psoas, core, pelvic stabilizers, and adductors while intentionally releasing the hip flexors and glutes. Balanced strength enables dancers to achieve height and control without relying on superficial muscles.
Final Notes
EQUIPMENT
Follow this link for all the equipment you’ll need as well as some of my favourites
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