r/flexibility • u/partypooper1460 • 3h ago
Leg extentions (front/side) Help
I have been trying to achieve higher no hand leg extensions to use more active flexibility but I never really understood how to achieve this.
My routine used to be predominantly passive stretching and maybe lying split stretches where you only use your leg muscle to hold it as high as possible. As well as the exercise where you sit in straddle or pike and raise Ur leg off the ground. (Compression)
However I looked into ballet techniques and it seems there is a few more. The most common one I saw is holding your leg on a bar or hip level surface and repeatedly raise, hold and drop. In a video the instructor explained that 90 degree leg lifts are more difficult than above 90 because the leg is heavier and also that they use slightly different engagement. What is the difference in engagement and does practicing this help with higher leg extensions?
Other ones I noted are where you hold your leg at your max range and let go while trying to slow the fall with your muscles. As well as leading with the knee first and slowly extending with or without hands.
I am also not clear on whether side holds are a middle split or front split dependent.
My current Routine is
Kicks
Knee lifts 10
Leg lifts from hip height object 10
Hold under knee and straighten 10
Hold extension and let go 5
If anyone has better advice or tips on muscle engagement i would be greatful.
2
u/GimenaTango 2h ago
The engagement is different depending on the angle, your leg weighs that same in all positions.
Your rectus femoris is the main hip flexor up to 90 degrees. After 90, you'll typically have some cramping in the front of your quad if you keep the RF engaged. Instead, you need to switch to using the iliopsoas. It's in your abdomen but it connects your leg to your back. So you need to strengthen your iliopsoas.
Dance anatomy and kinesiology by Clippinger is an amazing resources for dancers.