In dance, a full leg extension is a challenging feat that requires tremendous strength in the hip and trunk muscles and flexibility of the hamstrings, hips and lower back. In ballet, a leg extension is called a "developpe" and is distinguished by its direction -- front, side or rear. The DanceAdvantage website explains the relationship between strong iliopsoas muscles and the ability to perform an advanced leg extension. The iliopsoas muscles are responsible for controlling the movement and flexibility of the hip.
Step 1
Stretch the muscles of the hamstrings and hips thoroughly before attempting to practice a leg extension dance pose. Use the ballet barre to stretch the hamstrings. Yoga and Pilates poses may help you to stretch deeply into the muscular tissue to prepare the body for dance. The yoga pigeon pose is a deep stretch for the hips and may be a helpful warm-up pose. To practice the pose, start from a kneeling position and extend the left leg behind you with the top of the leg facing down. Bring the right leg in front of the body with the knee bent and the shin on the floor, parallel to the top of the mat. Lower the upper body and rest on the forearms. Repeat on the opposite side.
Step 2
Teach the body how to access a full-leg extension by practicing a modified version of the move, using a barre as your prop. Lift the leg up on a high ballet barre, and try to raise the foot up above the barre using your muscular strength. If this is too challenging, hold onto the foot and lift the foot above the barre. Practice this stage until you have enough strength to lift the foot away from the barre with ease.
Step 3
Attempt a full-leg extension by bending one knee and drawing the leg up toward the chest. Extend the bent leg fully, using the strength of the hips. Turn the knee out to the side and raise the leg to 90 degrees or above. Draw the abdominal muscles in for stability and engage the standing leg for balance.
Tips and Warnings
- Always practice with a trained dance instructor.
- Do not over-stretch the muscles. Avoid injury by not stretching past your limit.
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