Developping my hamstrings

[missy12784]

I'm having trouble with my developes. I have enough flexibility but I think it has more to do with my hamstrings, I'm not sure. It's really hard to hold my leg up, either side or direction. And I feel tight under my leg. My teacher said when doing a develope, to think of lifting from under the leg instead of pulling it up from the top of my leg. Easier said than done!

[Goldenhuny06]

I was exactly the same way I always tried to developpe using my thigh muscle because it seems like that's what you should do.But to get used to using the muscle underneath(no idea what its called) I tendu to whatever direction you need to practice your developpe and engage the muscle underneath.If you touch underneath you should feel the muscle underneath and then I just lifted my leg straight up and held.I did this for a couple of weeks and now I know that I am using the correct muscle to developpe.Hope it gets better for you

[Babsaroo]

Pilates would be a big help with this. Is there a certified Pilates instructor(preferrably one with dance experience)in your community?

[missy12784]

I have no idea, but I'll see if I can find one. thanks!

[Guest Katy]

I have always been very flexible, with over-splits in every directions, a back that's basically able to fold in half, and perfect natural turn out from the hip... the only problem is I seem to be developing the wrong muscles in my legs and can't show off my natural abilities. I found that I have been over compensating with my quad muscles and they are beginning to become bulky, and my hamstring muscles are becoming weak. My turn out and developpes are suffering, and I was wondering if anyone had any exercises I could do at home to build up my strength so i can use my turnout and flexibility to my advantage.

 

Thanks so much!

[Victoria Leigh]

Katy, if you are that flexible, then the hamstrings are very stretched. They should work just fine for extensions, if you are not overworking your quads. Try a little imagery: You are in the middle of a ferris wheel, about to do an extension to the side with your right leg. Imagine the wheel moving from right to left over your head, down to the floor and up under your right leg. Aid this with a breath on the retiré and exhale as you lift and extend, allowing the energy from the wheel to lift your leg for you. The quad does not fully engage until the leg is completely straight.

[Guest Katy]

Thanks ms. Leigh, i'll definately try that in class tomorrow, but in regards to my turn out, is there any way i can retrain my hamstring muscles to hold my turn out instead of my quads?

[Victoria Leigh]

The quads don't hold the rotation, Katy. Rotation comes from the hips and the glutes, and it takes a lot more work with the muscles at the top of the thighs in the back than it does the front. Maintaining rotation involves alignment and placement, both weight placement and placement of the legs in terms of their ability to rotate from the hips. Only your teacher can really show you how to do this correctly.

[LaMusicienne]

How can you tell when you're using your quads too much?

 

For example, during developes, I try to imagine having my leg lifted up from the bottom. Then at a certain point, I begin to tire out, because all the energy suddenly shifts so that my leg feels like it's suspended from the quads. I guess that's when the bad gripping starts?

 

Also, all my teachers tell us to keep "tight legs". When does "tight" become "gripping quad muscles"? Are you not supposed to feel the quads work?

[Victoria Leigh]

When the leg is fully extended you will feel the quads, but in the process of the developpé they should not be tight. It sounds to me like you are doing a very slow, tedious developpé. Once you lift the thigh, then keep going and get it extended. Don't dwell on the process. The place between the retiré and the extension should happen smoothly, in one fluid movement.

[LaMusicienne]

Sorry I'm straying off topic, Ms. Leigh but is there a "step" (I don't know what you'd call it) in ballet where you tendu to the front, side, or back and then extend your leg? Kind of like a develope minus the retire. This exercise seems to *really* work the quads.

[Victoria Leigh]

Well, there is an extension from fondu which does not go to retiré, or there is just a move where you extend through tendu and continue the lift of the leg off the floor and into an extension. This exercise does work the quads, and can very easily OVER work the quads if not done with the knowledge of how to release the energy to lift the leg and not do it with the quads.