This exercise is designed to enhance the understanding and engagement of the iliopsoas, the primary flexor of the hip joint. The advanced level of the exercise involves positioning students sideways to the ballet barre to initiate bends forward and sideways, focusing on the iliopsoas role in these movements. The exercise aims to improve hip flexibility, strengthen the core and hip flexors, and maintain postural alignment during dynamic movements.

Preparation: Position the student sideways to the barre, with the working leg bent on the fit ball. Ensure both legs are parallel and thighs aligned.

Steps:

1: Conduct a slow fondu as the working leg extends in derrière and returns to the original position. Repeat three times, maintaining stable weight placement and supporting leg. Include a forward bend with a port de bras, ensuring the student follows the arm with the head and eye line, without disturbing postural alignment.

2: Repeat Part 1, but with the port de bras executed with a sideways bend towards the ballet barre.

3: Repeat Parts 1 and 2 with both legs rotated. Ensure to repeat on the alternate side.

Focus: Emphasise the importance of maintaining postural alignment, especially in the spine and hips, throughout the exercise.