How to do high legs extensions?

by Xydia


I can do splits but whenever I'm supposed to do high leg kicks or extensions, my legs can't go too high; even if I carry my leg up to the height I want, it can’t stay in that position, it just falls off. I get discouraged every time.

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Apr 20, 2014
Maria's reply
by: Maria

Dear Xidia,

The best method I know to achieve high legs extensions is the ballet barre.

The 'grand battements', 'devellopés', 'envellopés' and 'relevé lents' at the barre, as well as the slow variations in the center like the 'adagios' are specially good for strengthening legs. However, you should not practice those unless doing a complete, progressive and proper ballet barre before.

Yet, gaining force to shift your legs and keep them up is a long process that needs to be followed with rhythm and continuity. You should train daily and expect small advances only after at least three or four months. It is due to long processes of years of training that highly acrobatic people can do that.

If you can not afford ballet classes, or do not like that dance genre, you can also strengthen your legs by your self or at the gym, by doing series of repetition of the movement you want to achieve. You should always include a proper warming up and involvement of the rest of your whole body before the focused exercises and the weight of your legs alone should be enough to train your muscles.

But as always, the guidance of a qualified teacher or trainer is recommended. Someone like that can examine you and design special routines for your specific needs.

Warm regards,


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