We’ve all stood behind that girl at the barre. You know the one who’s about eight feet tall and somehow, against all laws of nature, just *casually* floats her leg up to her ears. It’s both inspiring and crushing. After all, you’re flexible enough to hold your leg up there, but when it comes to a slow controlled leg lift like a dévelopé, forget it.
You probably know me well enough to know what I’m going to say next, but I’m going to say it anyway…
You can transform yourself into that girl by adding a few specific leg lift exercises to your regimen.
Annnnnd you guessed it, we took these leg lift exercises and put them together for a cutie little workout designed to get your dévelopès sky-high.
Ready to get started?
For this workout, you’ll want a mat or cushion for your knees and either a yoga block, water bottle, or dumbbell.
Dévelopè: A Leg Lift Workout for Better Extensions
Rond De Jamb Plank
First up is our rond de jamb plank. And, yes, it probably does look the way you think.
This exercise might be easier in socks than sneakers as it requires you to slide your foot along the floor.
Set yourself up in a high plank position (weight on your hands).
Remember, pull your belly button toward your spine, let your shoulder blades roll down your back, and keep your neck long.
Imagine for me that your toes are 6 O’clock, and your head is 12.
From your plank position, keeping your legs straight, slide your right leg from 6 all the way up to 12 (or as close as you can get to it). then, slide the leg back down to the plank position.
As you do this, be careful to keep your hips and shoulders down. We want to practice engaging those abs as you lift the leg. This will keep you from collapsing your core during your battements and dévelopés.
Alternate your legs, keeping your hips quiet as you transfer your weight from foot to foot.
Check out this video of Coach Amber demonstrating for a visual.
You can perform these for 30-second sets or 10 rond de jambs per side.
**Rest for 15 seconds then move on to Hip CARS.**
Quadruped Hip CARS
Hip mobility is a key ingredient for higher extensions. Hip CARS are one of the best moves you can do for supporting hip mobility and range of motion.
Get on all fours and brace your core; stretching your spine long and relaxing your shoulders down as you push out of the floor.
From this position, pull your right knee to your chest. Then, slowly rotate it to the side, then to the back (like a donkey kick). Finally, reverse the circle. This is one rep.
As you perform these, be careful not to let your hips twist and dip as you rotate the leg.
If this feels too easy, you can perform this as a floating exercise.
To do this, simply lift the knees about 2 inches off of the ground before beginning the rotations. Remain hovering for the entire set.
**Perform 8 reps per side, then rest for 15 seconds before moving on to kneeling leg lifts.**
Kneeling Leg Lift
Ahhh the kneeling leg lift exercise. This one is way harder than it appears. Feel free to use a wall or bench to hold for balance.
Set yourself up by kneeling on your left leg with your hips directly above your knee. (Use that mat or cushion if your knees get cranky!)
Extend your right leg directly in front of you (you can do this turned out and in parallel depending on your goals).
From here, squeeze your supporting leg glute and obliques as you lift your leg as high as you can then, with control, lower the leg back down.
Next, open up your right leg so you are halfway between your devant and full turnout, and repeat the leg lift.
Finally, open your leg up to your maximum turnout (a la seconde) and repeat the leg lift for a final time.
These three lifts count as one rep.
A few things to keep in mind…
Don’t let your shoulders fall behind you. Brace your core and engage your lats to remain stable.
Continue to squeeze your glutes and lift out of your supporting hip to keep your obliques engaged.
Check out this form video for a detailed visual of how to perform this exercise.
Add this to your exercise tool kit and your battements will feel like a breeze.
**Perform 6 reps per side then rest for 30 seconds before moving on to seated leg lifts.**
Seated Leg Lift
Alright, for this next exercise, you’ll need that water bottle, yoga block, or dumbbell.
Sit with one leg extended in front of you and the other bent, pulled up toward your chest.
Place the dumbbell on the outside of the shin of your extended leg so it’s standing tall (like your water bottle would).
Sit up tall, lengthening your lower back. Then, using your abdominals, lift your leg up and over the weight and back again. You guessed it, over and back is one rep.
Make sure you don’t collapse in your spine as you lift. Instead, keep your abs engaged and your spine long as you lift the leg. If it helps, place your back against a wall to remind you not to roll back.
Keep in mind, the taller the object, the more challenging this exercise will be. Start small and eventually you may even find yourself stacking the weights like you see Amber doing in this video.
**Perform 8 reps per side, then rest for 90 seconds before repeating the circuit.**
Wrap It Up!
To complete this leg lift workout, complete the circuit 3 times. It may sound brutal, but I promise you, in your next ballet class, you’ll be thrilled you added this circuit into your routine.
Want more skill-specific workouts and exercises? Check out these client favorites on the blog: Kickline: A Workout For Legs, Stability Training For Hypermobile Dancers, 8 Surprising Exercises for Dancers and How They Affect Your Technique
