High extensions need both flexibility and strength. Many dancers can pull their leg high with a hand but can’t hold it there alone. The work is in the hip flexors, glutes, core and turnout muscles, plus consistent stretching.
What limits extensions
| Limit | Fix |
|---|---|
| Tight hamstrings | Daily hamstring stretches when warm |
| Weak hip flexors | Seated leg lifts and slow développés |
| Weak turnout muscles | Clamshells, turned-out bridges |
| Hip hiking | Keep the pelvis level; lower the leg until you can |
| Weak core | Planks and Pilates exercises |
Développé technique
- Draw the working foot up the standing leg to retiré.
- Keep the knee high and turned out.
- Unfold the leg, leading with the heel in front and side.
- Hold, then lower with control.
Drills
- Slow développés at the barre, 4 counts up, 4 hold, 4 down.
- Seated leg lifts with a straight leg, a few inches off the floor.
- Side-lying leg lifts à la seconde.
- Held attitudes and arabesques.
Frequently asked questions
Why can’t I hold my leg up in à la seconde?
Usually weak hip flexors and deep turnout muscles; strength must match flexibility.
Should my hip lift in an extension?
Keep it as level as possible; some lift is natural at very high positions.
How long until extensions improve?
Most dancers see progress in a few months of consistent strength and flexibility work.
