Best Beginner Ballet Stretches That Will “Flex” You Fast

Professional ballerinas need to be flexible to perform all the difficult ballet moves. While warming up is a key part of ballet dancers’ daily routine, many people think stretching isn’t important. However, most ballet injuries happen because people don’t stretch properly. Whether you are trying out ballet or a fitness addict, these beginner ballet stretches will not only improve your flexibility but also prevent injuries, increase your mobility, and reduce your muscle soreness.

Read the article “Why is stretching so important? 10 remarkable benefits!”

Medical disclosure: The Fit Yourself Barre content is provided for informational purposes only. It is not intended as a substitute for the medical advice of a physician. You should not take any action before consulting with a healthcare professional.

15 Beginner Ballet Stretches For a Full Body Stretching Routine

1. Standing calf stretch
2. Tendus
3. Kneeling quad
4. Seated Pike hamstrings stretch forward
5. Barre hamstring stretch
6. Butterfly stretch
7. Pigeon pose
8. Inner thigh side lunge stretch
9. Middle split straddle stretch
10. Frog stretch
11. Neck stretch
12. Standing side bend
13. Shoulder blade squeeze
14. Standing triceps
15. Child pose back stretch

Ballet Stretches For The Legs

Feet and calves

• Standing calf stretch

Ballet moves like turns, jumps, and tendus highly engage the calves. The 2 muscles to the calves, the gastrocnemius and the soleus connect the heels to the back of the knee, controlling together the movement of the foot and ankle. Thus, stretching the calves is essential to strengthen and stabilize the lower leg, foot, and ankle.

Stretching your calves improves your performance and balance but also prevents common injuries, such as plantar fasciitis, when the tissue that runs along the bottom of the foot becomes swollen and painful. Ballerinas are specifically subject to this injury due to the constant pressure they put on their calves when rising on the balls of their feet.

1. Place your hands flat on a wall at shoulder height
2. Take a step back with your right foot, heel flat on the floor
3. Gently bend the left knee and lean forward towards the wall until you feel the stretch in your right leg calf muscle
4. Hold for 30 seconds and switch sides

• Tendus

Tendu meaning “stretched” in French, is the most common ballet move. Yet, you can practice the tendu stretch to warm up and strengthen your feet.

1. Sitting down, extend your legs
2. Lift your heels away from the floor then point your toes to the ground
3. Repeat 15 times

You can do tendus while standing and stretching your working leg forward, on the sides, and backward.

Quads and hamstrings

• Kneeling quad

Strong flexible quadriceps (4 muscles that form the front thighs), help increase your range of motion in your hip joints and steady your knees during grand pliés. Stretching your quads lowers your chances of getting a knee injury, which is so common among ballet dancers. They help ballet dancers execute smoother jumps and leaps.

The kneeling quad stretch allows you to gain an extra range of motion instead of the standing quad stretch.

1. Half kneel with your left leg down and right leg up
2. Grad your left foot and gently pull it towards your left glute until you feel the stretch in the quad
3. Core engaged and straight back, start pushing your hips forward, moving your right knee over your right foot toes
4. Come back to the starting point and repeat 5-10 times on each side

• Seated Pike hamstrings stretch forward

Like quads, strong and flexible hamstrings (3 muscles that form the back thighs) help improve your hip and knee mobility. But stretching your hammies also benefits your lower back, calves, and Achilles tendons. Strong hamstrings help ballerinas achieve higher and greater leg extensions.

1. Sit and extend your legs straight in front of you and flex your feet 
2. Core engaged and straight back, lower your chest forward, leaning from your waist, and gently reach for the tip of your toes until you feel the stretch in your hamstrings
3. Breathe deeply and hold for 30 seconds

• Barre hamstring stretch

The standing barre hamstring stretch is performed at “the barre” during ballet class. It activates more muscles than the seated hamstring stretch.

1. Place your right leg on a chair or table facing you and pointe your toes
2. Core engaged and back straight, gently lower and lean your chest toward your right hamstring
3. Try to grab your toes or hold your ankle
4. Breathe deeply, hold for 30 seconds, and switch sides

Ballet Stretches For The Hips, Inner Thighs And Glutes

• Butterfly stretch

Stretching the inner thighs and hips is key for dancers to obtain a fluid and full range of motion in movements such as grand pliés, grand jetés, and splits. The seated straddle stretch, commonly known as the butterfly stretch helps improve flexibility in the inner thighs and open the hips, reducing the risk of getting a torn muscle or pulled ligament.

1. Sit on the floor, feet out in front of you
2. Bring your right foot towards your left inner thigh
3. Bring your left foot so that it makes contact with the sole of your right foot
4. Your knees should both spread out wide
5. While keeping a straight back, grab both feet, lean forward, and rest your elbows on the inside of your knees
6. Breathe deeply, and hold for 30 seconds

• Pigeon Pose stretch

The pigeon is a simple pose that is a must-do for ballet dancers and non-dancers because it helps release tension and stiffness in the hip flexor muscles. It also aids in a moment of relaxation that cultivates a sense of calm. Regular practice of the pigeon pose significantly increases the flexibility in the hips and glutes which are the source of all movement in ballet, improving balance and stability to perfecting turns and jumps.

1. Start from the downward dog and bring your right leg in between your arms
2. Drop to the ground, bending the front leg to 90 degrees or less, your inner thigh facing up
3. Drop and extend your left leg straight back with the top of your foot resting against the earth
4. Pull your chest forward, dropping into the pose, slowly laying your forearms down to the ground if you can
5. Keep your hips square to the floor, shoulders straight forward, neutral spine
6. Breathe deeply, hold for 30 seconds, and switch sides

• Inner thigh side lunge stretch

Lunges help increase flexibility and strength in the legs, hips, and lower back. Lunges can loosen tight muscles like the inner thighs, increase blood flow, and reduce your chance of sudden injury.  

1. Stand with your feet wider than your shoulder-width
2. Bend your right knee, and lean into the outer right hip while keeping your left leg straight
3. Breathe deeply, hold for 30 seconds, and switch sides

• Middle split straddle stretch

The middle split stretch is tough but stretches both legs at once. It is another important stretch that ballet dancers use to warm up. It helps improve the flexibility of the inner and outer thighs and the muscles for opening the hips.

1. Start in a seated position with your legs stretching out to the sides as far as you can
2. Point out your toes and rotate your thighs towards the ceiling to deepen the stretch
3. Extend your arms and lean your spine forward as far as possible
4. Breathe deeply, and hold for 30 seconds

• Frog stretch

Ballet dancers often do the frog stretch pose before the split stretches to warm up the inner thighs and improve hip mobility.

1. Start on all fours and slide your knees, and thighs out facing the floor as far as you feel comfortable
2. Flex your feet and open them in line with your knees
3. Lower your pelvis and rock your hips back and forth to deepen the stretch
4. Keep your lower back flat and core engaged, your neck in line with your spine
5. Breathe deeply, and hold for 30 seconds

Ballet Stretching Upper Body And Core

• Neck stretch

A good neck stretch impacts your posture and prevents pain in your upper back, shoulders, and arms as well.

1. Tilt your right ear down to your right shoulder
2. Press on your head with your right hand until you feel the stretch
3. Hold for 30 seconds, and switch sides

• Standing side bend

The standing side bend stretch relieves muscle tension in your obliques, back, and hips, improving your waist mobility.

Strong abdominal muscles help ballet dancers maintain a solid foundation while performing movements such as pirouettes.

1. Starting in a standing position, raise your arms straight alongside your ears, and palms together
2. Keep your back straight, and core engaged
3. Bend from your waist on your right side
4. Breathe deeply, hold for 30 seconds, and switch sides

• Shoulder blade squeeze

Stretching your shoulders helps improve poor posture, avoid a “slouched” back, and relieve muscle tension between the shoulder blades.

Stronger shoulders help ballet dancers secure the upper body while performing movements such as adagio.

1. Stand with your hands held together behind your lower back
2. Straighten your arms and squeeze your shoulder blades together for 5 seconds
3. Breather deeply, and repeat 5 times

• Triceps stretch standing

Stretching your triceps helps relieve tension in the tricep tendon, avoiding pain in the back of your elbow.

Arm strength supports the upper body during lifts and ensures graceful and fluid arm movements.

1. In a standing position, lift your chest and keep your shoulders back
2. Place your right hand down behind the center of your back
3. With your left hand, gently press on the elbow of your right arm until you feel the stretch
4. Breathe deeply, hold for 30 seconds, and switch sides

• Child pose back stretch

This easy, popular backstretch feels so good and, helps prevent back injuries, all too common in ballet. It helps release tension in your back muscles and around your hips while bringing the spine back into a neutral position.

A strong back is necessary to support the legs and core muscles while performing arabesques and lifts.

1. Kneel and sit on your heels
2. Keep your back straight and core engaged
3. Gently lean forward, your arms extended and palms down on the floor
4. Rest your forehead on the ground
5. Breathe deeply, and hold for 30 seconds

Bottom Line

In short, doing these stretches as part of your ballet practice is important for getting more flexible, improving your moves, and avoiding injuries. Whether it’s the easy relaxing seated pike hamstrings stretch forward or a challenging one like the middle split straddle stretch, these beginner ballet stretches are necessary for anyone, dancer or not, who wants to excel. Remember to listen to your body and, do them with proper form. I always take my time, and don’t push too hard for a super deep stretch. These stretches will help you perform on stage and in daily life.

What are your favorite ballet stretches? Please, share your thoughts and questions below!

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