Dissecting the Correction: “Lift the Leg From Underneath”

We’ve all heard it: “lift your leg from underneath” or “use your hamstrings” to get your leg higher in adage. But, if you aren't sure what and what not to engage to lift the leg, you’re not alone. Those corrections can be confusing, so let’s break down what you should and shouldn’t be feeling in your développé. As we emphasize in our coaching, the only way to improve at dance is to know the why and how behind what you’re asking your body to do. 

What do the Hamstrings do?

“Lift from underneath” is more about lines of energy than anatomical reality. The hamstrings don’t lift the leg, let’s just make that clear outright. What teachers mean when they talk about the hamstrings is that you must find length, not muscular engagement. Imagine a stretch from the base of the seat all the way past the toes. Because our tendency is to muscle up from the top of the leg, thinking about long hamstrings draws awareness lower, creating more efficient mechanics.

In a developpe, the hamstrings’ job is length. Because the hamstrings bend the knee, they stretch long when the leg is straight. They will engage in the bent retiré position but must relax and lengthen as the leg extends. Attempting to muscle through a développé with the back of the leg only shortens the hamstrings, lowering leg height. 

Lifting From Where Now?

Instead, we need to lift from deeper hip muscles. Think about the leg like a lever for a second. The further away from the fulcrum the weight goes, the heavier it is to move the lever. So, when the muscles recruited to lift the leg are far away from our pelvis, it is difficult to raise the leg past 90 degrees. For an efficient and seemingly weightless extension, recruit muscles deep within the hip to raise the leg, like the iliopsoas.

The iliopsoas is the only muscle in the body that connects the spine to the pelvis to the femur (thigh bone). And one of its main jobs in dance is to lift the leg above 90 degrees. It and other hip flexors should be the origin of your développé. Together they stabilize the spine and pelvis while creating freedom for the thigh.

What About My Quads?

Dancers are often afraid to use their quads for fear of “bulking up” their thighs. In a développé, the quads come into play in two ways: straightening and lifting the leg.

Functionally, the quads are responsible for straightening the knee. During an extension, the quads are engaged to straighten the leg. The hamstrings, if you recall, are stretched long in partnership. When the quads contract, the hamstrings lengthen and vice versa. To keep the legs straight, you should feel your quads, but focus on the stretch in the back of the leg to stop “gripping.”

In terms of lifting the leg, the quads play a minimal role. Of the four muscles, only the rectus femoris connects to and flexes the hip. While the quads do pitch in to flex the hip, over-relying on the quads interrupts the iliopsaos’ work and creates a heavy, tired, and low leg. That’s the “lifting from the top” your teacher is trying to avoid.

So, prioritize using deep in the hips to lift the leg and imagine the hamstrings creating length to keep the leg straight. The quads will naturally do their thing. And as long as they are not attempting to originate the movement, activation is not a bad thing. You’re not going to “bulk up” just because the quads play a role in your développé. 

The Dos and Do Nots During a Développé

Don’t engage the hamstrings to lift the leg (it won’t work). And don’t ask the quads to contract to start the lift of the leg (it won’t get past 90 degrees). Instead, let the hamstrings and quads share the task of straightening the leg while the deep hip flexors raise it.

 

Don't think: "Lift from underneath"

Think: "Lengthen the back of the leg"

 

Don't think: "Lift the leg from the hamstrings"

Think:  "Lift the leg from deep within the pelvis"

 

Still not sure what this should feel like? In a one-on-one coaching class, we’ll identify what’s currently initiating your développé, uncover how you might be compensating to get the leg up, and experiment with strategies to create freedom and height in your extension.

Book a free trial class and let’s craft a plan for effortless extensions.