High Leg Extensions Solution: Strength vs Flexibility Debate: And the winner is…

If you want to lift your legs high on your Developpes, Battements, Penche, etc., but your legs refuse to come up as high as you want them, a question arises: “Are my legs not strong enough or not flexible enough? Which one is it? A strength or flexibility issue?” I’ve been asked this question many times. The short answer is this: personally, if I want my leg to go up vertically and I have a chance to pick between strength and flexibility, I would choose flexibility every time. Don’t get all upset now, strength is also important, your teacher is right. If you are going to move the leg around for a long time, doing hundreds of moves you need strength (actually strength-endurance). However, to be able to point to “12 o’clock” with your leg for each specific technique is more flexibility related. If anything, biomechanically and physiologically the more flexibility you have the less strength you need. Here’s WhyBiomechanically: The higher the leg goes up, (providing flexibility is not a restricting factor), the easier the leg extension becomes.Confused? Pick up a heavy object, and keep your elbow straight. Extend the straight arm parallel to the floor. (Hand on the same level as the shoulder) Difficult to hold, right?Ok, now bring the arm straight up. (Hand holding the object directly over your shoulder) Much easier, right?This is because the first position, is mechanically more disadvantageous. Second one is more advantageous. Physiologically: A tight muscle inhibits its antagonist.Do a front attitude with tight hip extensors, and try to hold it. The hip flexors and adductors will be in pain fast. Why? Because they are fighting the inhibition by the muscles that are trying to pull down. The weight of the leg is just a small reason.Don’t believe me?Measure how high your leg can go. Let’s say 90 degrees.Now add a heavy ankle weight and hold the leg at 45-60 degrees.You will hold it longer with the ankle weight at 45 or 60, then just the leg at 90 (the end range).If the weight of the leg (strength requirement) was so important, you could not hold the leg with the ankle weight for so long, but you can.So, the weakness of your hip flexors and adductors is not coming from the weight of the leg, but from the tight muscles pulling back down. The Experiment I do this experiment with my students all the time.I use ZST (Zaichik Streching Technique) to increase their flexibility right there on the spot.We do 5-6 rounds and the end range is no longer 90 degrees, but 120-140.I then ask them to hold their legs at 90 degrees again.Guess what happens?All of them are able to comfortably hold their legs there, no struggle, no weird faces, no clenched teeth, no spasms. Did their leg become lighter? Did a student become stronger? No, it is because with increased flexibility, nothing is pulling down!So now you see, why I would choose flexibility over strength every time if I am trying to get my leg up! Do you want to get more flexible? Click on the pictures below to get started! Developpe A La Seconde Strength & Flexibility Training at Home FROM EASIEST TO ADVANCED This Developpe a la Seconde program will help you to be able to do a perfect Developpe in ballet, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises. It's easy to get started! If you are ready to start your Developpe a la Seconde training with a training method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY! Click Here to Learn More About Developpe A La Seconde Program! YOU MAY ALSO BE INTERESTED IN: Dance Combo This package contains 7 programs: Turn OutFoot & Ankle Developpe A La SecondeArabesque & Attitude DerriereAttitude DevantPenchéSide Tilt Kick Click here to learn more Flex All Full Body Combo This package contains 13 programs: Back Extension BeginnerBack Extension IntermediateHip Flexor Beginner/IntermediateHip Flexor AdvancedSide Bending BeginnerSide Bending IntermediateHamstrings BeginnerHamstrings IntermediateHamstrings AdvancedHamstrings Double Forward BendOverhead Shoulder Flexibility (flexion)Adductors FlexibilityGlutes & Iliotibial Band Click here to learn more Super Splits Combo This package contains 12 programs: Standing Front SplitStanding Side SplitLord of the Dance PoseSide Split BeginnerSide Split IntermediateSide Split AdvancedTrue Front Split BeginnerTrue Front Split IntermediateTrue Front Split AdvancedOpen Front Split BeginnerOpen Front Split IntermediateOpen Front Split Advanced Click here to learn more Super Grand Dance Combo This package contains 32 programs + 6 FREE GIFTS! That's 38 programs all together! Turn OutFoot & Ankle Developpe A La SecondeArabesque & Attitude DerriereAttitude DevantPenchéSide Tilt KickBack Extension BeginnerBack Extension IntermediateHip Flexor Beginner/IntermediateHip Flexor AdvancedSide Bending BeginnerSide Bending IntermediateHamstrings BeginnerHamstrings IntermediateHamstrings AdvancedHamstrings Double Forward BendOverhead Shoulder Flexibility (flexion)Adductors FlexibilityGlutes & Iliotibial BandStanding Front SplitStanding Side SplitLord of the Dance Pose, Dancers PoseSide Split BeginnerSide Split IntermediateSide Split AdvancedTrue Front Split BeginnerTrue Front Split IntermediateTrue Front Split AdvancedOpen Front Split BeginnerOpen Front Split IntermediateOpen Front Split AdvancedPLUS 6 FREE PROGRAMS VALUED AT $179.99Tuck & PikeHigh JumpBall of the FootPerfect PostureExtended Length Conditioning for Lower BodyMassage Lower Body Click here to learn more © ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. 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