The Truth About Flexibility: Do You Really Need to Be Super Flexible for Ballet?
When people think of ballet, they often picture dancers with sky-high développés, deep splits, and impossibly arched feet. This can make many aspiring dancers — especially adult beginners — wonder: Do I need to be super flexible to do ballet? The short answer is no. While flexibility is an important part of ballet, it is not the only factor that determines a dancer’s ability or progress.
What Kind of Flexibility Do You Actually Need?
Ballet requires a combination of active flexibility (being able to hold a position with control) and passive flexibility (being able to reach a position with assistance). Here are the key areas where flexibility plays a role:
Hip Mobility – Essential for turnout, développés, and grand battements.
Hamstring & Adductor Flexibility – Helps with high extensions, splits, and proper alignment in pliés.
Ankle Mobility – Important for demi-pointe, pointe work, and achieving a full relevé.
Back & Shoulder Flexibility – Supports arabesques, cambré, and upper body expressiveness.
However, having extreme flexibility does not guarantee good ballet technique. Strength and control are just as — if not more — important than simply being bendy.
Strength vs. Flexibility: Finding the Balance
Many dancers focus solely on stretching to improve flexibility, but flexibility without strength can lead to instability and even injury. A leg may be able to reach 180 degrees in a développé, but without proper core and hip strength, it won’t be controlled.
Instead of aiming for extreme flexibility, ballet dancers should focus on:
Active stretching (e.g., holding extensions with control)
Strength training (especially for turnout, core, and stabilising muscles)
Joint mobility exercises to ensure safe movement patterns
Safe Ways to Improve Flexibility
If flexibility is a goal, here are safe and effective ways to work on it:
Warm Up First – Never stretch cold muscles. Do light cardio and mobility work before deep stretching.
Focus on Dynamic Stretching – Instead of holding long static stretches, incorporate movements like leg swings and controlled extensions.
Use Resistance Training – Bands and strength exercises help build active flexibility.
Don’t Force Splits – Forcing flexibility can lead to overstretching and injury. Progress gradually with proper alignment.
Be Consistent, But Patient – Flexibility gains take time. Stretch regularly, but listen to your body.
Final Thoughts
You don’t need extreme flexibility to be a good dancer. Ballet is about coordination, control, and artistry — not just how high your leg can go. Instead of chasing hypermobility, focus on building a balance of flexibility, strength, and technique.
Do you struggle with strength and flexibility in ballet? Join us for Gym Class Ballet.
