Ballet Exercises That Work the Back of the Leg

You don't have to be a prima ballerina to have toned, beautiful legs. Strong muscles are integral to performing ballet, and strong leg muscles -- in the back of the leg, especially -- are the foundation for proper placement, solid turns and high, accurate jumps. Strongly sculpt the back of your legs using a combination of ballet exercises in or out of your ballet class.

  1. Strong Calves

    • A dancer stands in the first position.

      To relevé means to lift, as in lifting to balance at the ball of your foot while standing, with your body weight evenly distributed between all 10 toes -- standing on your tiptoes. To start, do eight relevés with your feet parallel, about a foot apart, and eight relevés with your feet turned out in first position. This simple ballet staple uses your own body weight as resistance while lifting and will help to form stronger calves.

    Powerful Glutes

    • A fully extended tendu movement such as this will really work your glutes.

      To stretch your foot outward or otherwise extend it from a starting point on the floor is called a tendu movement. Adding a lift of the extended foot while performing a tendu movement to the back provides resistance for a glute-tightening workout. Standing in first position with your body facing the barre and with both hands stretched onto it, perform a tendu movement toward the back. From where your tendu movement ends, lift your leg off of the ground up toward the ceiling as far as you can without leaning your torso forward. Try 10 to 15 reps for each leg.

    Toning Hamstrings

    • Use the barre for extra stability.

      Tone tight hamstrings by adding a repeating motion to the classic balletic position. Stand at the barre with one leg on the floor with your knee slightly bent and the other leg at a 90-degree angle pointed toward the back. Lower the standing leg for 20 repetitions toning the back of the thighs. For another hamstring stretch, with your leg outstretched, rest the outer ankle on the barre and lean forward.

    Stretches

    • You don't have to have a barre to do an effective hamstring stretch.

      Before you begin these exercises, loosen and warm up your ankles by sitting on the floor with your feet stretched forward. Point, flex and make a circular motion at your ankle for 30 seconds. When you finish your ballet workout, use the barre to do cooldown stretches. Face the barre and hold on with both hands. Drop into a deep squat with your knees at either side of your body. This stretches your glutes. To get the best stretch for your calves, bend one leg about 45 degrees, straighten the other and point your flexed food toward the ceiling. Hold the stretch for 30 seconds and alternate.