Ballet is known for its grace and beauty, but behind the elegance is some serious strength and flexibility work. Especially when it comes to the hamstrings. Whether you’re a dancer, yogi, or just someone craving a good stretch, incorporating ballet-based moves can help unlock tight hamstrings and improve your range of motion.
These 10 ballet-inspired movements aren’t just pretty. They deeply stretch your hamstrings while improving posture, alignment, and control.
Let’s plié and stretch our way into more flexible legs!
1. Forward Port de Bras with Flat Back
This elegant bend forward with a long spine elongates the hamstrings while keeping the movement controlled.
How to:
Stand in first position, arms in low fifth. Slowly hinge forward with a flat back, reaching your arms in front of you. Hold, then return to standing with control.
2. Arabesque Penché
Penché is one of the deepest active hamstring stretches in ballet.
How to:
From an arabesque, lower your torso toward the ground while lifting your back leg. The more you hinge, the deeper the stretch.
3. Standing Split (Dancer Variation)
This movement opens the hamstrings and inner thighs beautifully.
How to:
Lift one leg up high as you fold over the standing leg, hands on the floor or ankle. Keep the leg as straight as possible.
4. Devant Stretch on the Barre
Using a barre or countertop, this front leg stretch targets the hamstring deeply.
How to:
Rest your heel on the barre in front of you. Flex the foot and gently fold forward, keeping hips square.
5. Plié + Forward Fold Combo
Combining a demi-plié with a slow fold increases blood flow before deepening the stretch.
How to:
Start in second position, plié slowly, then rise and fold forward over one leg, then switch sides.
6. Grand Battement Stretch
After kicking, use the height of the leg to stretch it statically.
How to:
Kick the leg high (grand battement), catch the ankle if possible, and hold for a breath or two.
7. Split Stretch (Écarté or Front Split)
The dancer’s go-to for flexibility and hamstring openness.
How to:
Slide into a front split (square hips), or an open écarté position using a mat or towel for ease.
8. Attitude Stretch (Derrière)
This stretch helps build flexibility in both hamstrings and glutes.
How to:
Lift your leg behind you into an attitude, holding it by the ankle while keeping a long spine.
9. Lunging Stretch with a Ballet Arm Curve
This combo works the hamstrings, hips, and upper body.
How to:
From a deep lunge, straighten the front leg and fold over it. Extend one arm in a graceful arc to elongate the line.
10. Relevé to Forward Fold
This active/passive move improves hamstring elasticity and control.
How to:
Start in a high relevé, then slowly roll down into a forward fold. It both activates and stretches the hamstrings.
💡 Pro Tips for Safer, Deeper Hamstring Stretching:
- Warm up before deep stretches : pliés, light cardio, or leg swings help.
- Breathe into each stretch for at least 20–30 seconds.
- Keep the pelvis neutral and spine long. Avoid rounding the back.
- Never bounce into a stretch. Think graceful elongation, not force.
- Consistency is key. Practice a few of these stretches 3–5 times a week.
🩰 Final Thoughts
Ballet offers more than just artistry. It brings a powerful balance of strength, flexibility, and poise. These hamstring-focused stretches will not only improve your flexibility but also help you move with more ease, elegance, and body awareness.
Whether you’re dancing in a studio or stretching at home, these moves will keep your legs long, lean, and lithe.
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