Slow Leg Lifts in Ballet

Slow leg lifts are an essential part to most ballet training routines. They help to build strength and flexibility in the ballerina's body, to enable her to perform the exercises in her routine. Slow leg lifts allow you to strengthen and sculpt definition in the legs. The slow leg lifts work all sides and angles of the legs.

  1. Reverse Lift

    • The Reverse Lift builds strength and flexibility for the arabesque.

      The reverse lift lengthens and lifts the leg behind the body. This exercise builds flexibility and strength for performing the ballet arabesque. To perform, stand with your heels together and your toes pointed to the sides. Reach the right leg behind you to about the height of the knees. Hold onto a chair back or ballet barre for balance if needed. Draw your navel into your spine and lean forward slightly. Slowly lift your leg to hip height and hold for one count. Release back to knee height slowly. Repeat 10 to 12 times.

    Bent Knee Reverse Lift

    • The Bent Knee Reverse Lift tones and lengthens the thighs and the back of the legs.

      The bent knee reverse lift helps to lengthen and tone your outer thighs as well as the back of your leg and glutes. It is similar to a regular reverse lift or arabesque, but with the knee bent for extra engagement of the muscles in the thighs. To perform this move, stand with your feet together and your toes pointed out. Lift your right leg behind you, with the hips turned out slightly. Lift the leg between knee and hip height. Slightly bend your right knee, while keeping your ankle and knee at the same height. Slowly lift up just an inch and lower an inch. Repeat 10 to 12 times. The slow lift increases the muscular involvement and decreases the momentum.

    Side Lift

    • The side lift helps tone and sculpt the side of the body, from the waist to the toes.

      The side lift tones and stretches the side of the leg, including the outer thigh. In ballet, this exercise tones the sides of the waistline and the outer thighs for exercises such as the plie or side lean. To perform the side lift, stand with your heels together and toes turned out. Point your right toes out to the side and lift it between knee and hip height, without leaning through the upper body. Remember to lift and lower slowly and fluidly to engage the muscular action. Repeat 10 to 12 times.

    Front Lift

    • The front lift strengthens the inner thighs.

      The front lift strengthens the inner thighs, which are often a difficult place to target. To perform the exercise, stand with your heels together and toes turned out. Slowly point your right toes in front of you. Lift the leg between knee and hip height and slowly lower back down. Keep your toe pointed and turned out slightly. Repeat 10 to 12 times.