The Power of the Plié: Barre's Most Essential Move Explained
- Barrebyangela
- 7 days ago
- 4 min read
At the beginning of every barre class, you will more often than not, be instructed into a sitting-like position, and told to not squat but to plié. What does that even mean, and why do I have to do that?!
Plié (plee-AY) - Derived from the French word meaning "bent," a plié in ballet refers to a controlled bending of the knees, fundamental to many movements and transitions.
Plié's are performed to warm up the muscles throughout the body, and to serve as transitions and momentum producers, but it also provide overall strength and flexibility in the muscles, as well as improving posture!
Strength: You are not only strengthening the quads but also the calves, hamstrings, arms, glutes, and improving core stability.
Flexibility: As you perform a plié, you lengthen and strengthen the leg muscles, helping to increase flexibility.
Posture and Balance: Executing a plié with the correct technique, forces the upper body to remain straight and aligned, while the lower body is in motion. Consistent practice produces improved posture and overall balance.
Some tips and cueing to begin your plié journey
Plié (first position)
Begin with your heels together and toes apart so that your feet are forming a v-shape. this is your first position.
You want the turnout to come from the hip and not the knees! try to imagine your hip turning in its socket outwards. The rest of the leg will then naturally follow.*
Engage the core and ensure that your pelvis is neutral - it's not tilted back and it's not tucked forward (see below for cues)
Engage the thighs and stick your inner thighs together as if there is glue
between them.
Begin to bend from the knee, ensure that the knees are not collapsing inwards and are tracking over the toes.
If the knees are collapsing inwards, gently push them outwards, and do not go any deeper into your plié until you are able to keep the knees from collapsing.
Return to your original position by pressing through the heels and regluing your thighs together.
Plié (second position)
Begin by placing the feet slightly wider than hip distance apart.
Turnout the feet from the hip. This will look like a wide v-shape.
You want the turnout to come from the hip and not the knees! try to imagine your hip turning in its socket outwards. The rest of the leg will then naturally follow.*
Engage the core and ensure that your pelvis is neutral - it's not tilted back and it's not tucked forward (see below for cues)
Begin to bend from the knee, ensure that the knees are not collapsing inwards and are tracking over the feet. It will be more difficult than in first position to push the knees back and over the toes
If the knees are collapsing inwards, gently push them outwards, and do not go any deeper into your plié until you are able to keep the knees from collapsing.
Return to your original position by pressing through the heels.
*If you have any discomfort in your hips or knees, move your feet closer together, making a smaller v-shape. Care must be taken when you are preparing for your plie in this position. If you experience discomfort in your turn (v-shape) it can cause joint pain and issues. Take extra care to ensure that you are in a turn-out that suits you and not someone next to you or you have seen online!
Cues that are helpful when teaching a class or as an attendee;
The keep the chest from falling; imagine you have a diamond necklace on and you are proud to show it off
(thank you Ali who ran our barre course for this - isol8pilates on Insta!)
To keep the head straight and aligned; Imagine a crown on your head, do not let it drop
To ensure pelvis is in neutral; imagine a tail attached to your glutes and you are trying to get the tail on the ground, not in the air, and not between your legs. I will often ask participants to tuck their pelvis as we do a lot of sitting, and the position desired requires there to be a slight tuck of the pelvis.
To keep overall alignment and posture correct:
Keep the shoulders stacked over the hips
Imagine a strong cord traveling from the pelvis, up the spine to the top of your crown. Now imagine someone pulling it tight up at the top
Workout idea:
Plié in first position 8 times
Plie in second position 8 times
repeat x3
Do it opposite a mirror to ensure your upper body is straight and your knees are not collapsing.
See you at the barre,
Angela xxx
References:
Martins-Costa, H. C., Diniz, R. C. S., Machado, M., Lima, F. V. A., & Chagas, M. H. (2016). Longer repetition duration increases muscle activation and blood lactate response in matched resistance training protocols. Motriz: Revista de Educação Física, 22(1), 35–42.
Hemalatha, R., Shanmugananth, E., Murugaraj, T., & Velkumar, V. (2023). Effects of barre exercise versus Pilates versus aerobic exercise on pre-menstrual syndrome among college-going coastal students. Journal of Coastal Life Medicine, 11(1), 2440–2451.
Comments