Front extension

[Merry]

I can hold my front extension at around 90 degrees, but if I try to lift a little higher I can feel my quads are doing all the work - there is a distinct tension/knotting sensation about three or four inches above the knee.

 

From reading this site, I think I understand that different muscles come into play once the leg passes the point of being parallel to the floor, but I don't understand how to 'feel' those muscles.

 

How do I go about activating the correct muscle groups and/or what thought process I should be working through in order to have the right 'feeling' when reaching the extension.

 

Thanks for reading.

[Victoria Leigh]

Merry, front extension, while maintaining correct alignment and rotation, is probably the most difficult for everyone. The line is much more important than the height, and I would not worry about trying to get it much higher. It's not about different muscles being used, but really more about one's own flexibility, rotation, and strength. Many dancers sacrifice the rotation for the extension, which is, in my opinion, not acceptable.

[Merry]

Thank you Ms Leigh.

 

Even if I don't worry about another half inch, how do I stop my quads from 'gripping'? I know to think about lifting from under the thigh, which I feel from tendu through to, say, 80 degrees from the floor, but from then on up, I feel as if I'm only using my quads and not a lot else.

[Victoria Leigh]

Well, the quads have to be engaged in order to straighten the leg in an extension, but in order not to grip, or overwork them, you need to learn to use the energy through the body and under the leg, allowing the hamstrings to do more of the work. It's really an imagery thing, but it totally works. Much easier to show and teach in person though. Hard to explain this way. I use an image of a circle of energy going around the body vertically, sort of like a ferris wheel. Also, take a breath before the extension, and release it as you extend the leg.

[Merry]

Thank you and especially for reminding me about my big failing - breathing!

 

Only since having some Pilates training have I understood (or partially understood) the connection between breathing and movement - not something that was ever brought up when I danced before (as a child/teen). I love the ferris wheel imagery - I 'get' that, I think.

 

Thanks again.

[LaFilleSylphide]

Related question: recently I've been reworking my strength. I've lost quite a lot of it from being ill and not having classes available, but I noticed during my front (and even side) extensions that my opposite butt cheek, er standing leg glute feels gripped and hurts most during and after developpé. I don't remember this being a problem before. Is that common?

[Balletlove]

LaFilleSylphide, I think that I am feeling what you are describing, so I too would be curious just to know that this is okay as I have thought that this is the right place for it to be sore, I feel the same sort of "sore" when doing ronde jambre a terre, the standing leg glutes hurt much more than the working leg.

[Victoria Leigh]

The gluteus muscles have to work in order for anything to work, such as alignment, placement, and rotation. However, if they are feeling gripped, then you must be pushing down into them, like "sitting in your hips", instead of lifting up out of them.

 

If the muscles are sore after working them, it's possible that they are working now and have not been before, so they are letting you know they are working. If that is not the case, then they are either being over-worked or worked incorrectly.

[Mazenderan]

Why is front extension more difficult than side or back?

[Victoria Leigh]

Because it's harder to maintain the rotation and no way to cheat! Unless you are naturally very rotated, it will be harder. Those with a lot of natural flexibility AND rotation will not find it as difficult.

[LaFilleSylphide]

Thanks for the input. I think on my part it's a little bit of both - I lack the strength and therefor I'm feeling twinges and tweaks in muscles that have decided to put themselves to sleep over the months! The sitting in my hip is also very likely too, honestly. I can feel it now that you've mentioned. The problem is, I look at myself in the mirror and think, "Wow that's low" and I start to do not good things like lift the leg higher with the glute which probably results in my standing leg side sinking and my pelvis twisting in a not so good way. Argh! It doesn't help that I come from a background of "higher, higher, higher!" developpés and have always felt inferior for not being like my fellow classmates with their knees touching their shoulders. I swear that has to be an inborn pelvic trait.

[Balletlove]

Thank you for the clarification Ms Leigh, in my case, I definitely think that it is definitely a case of the muscles are working now and have not been before, so they are letting you know they are working. Oh well, I suppose at least I found them at last