Ballet Plie – How to Perfect Your Technique

You might not think of a ballet plie as an essential step, but in reality, it’s the foundation for countless movements.

Nearly everything begins and ends with a plie.

From jumps to turns, a strong and controlled plie sets the groundwork for proper technique and injury prevention.

WHAT IS A BALLET PLIE?

A ballet plie is a fundamental movement where dancers bend their knees while keeping the torso straight and feet turned out. It’s performed in positions like first, second, fourth, and fifth.

It can be a:

Though it seems simple, it requires attention to detail.

Most importantly, the rebound from the plie provides power for jumps, turns, and transitions, as well as cushioning and control from landings.

Without a strong and controlled plie, dancers can’t fully access the strength, range of motion, and energy needed to perform well.

COMMON MISTAKES

Here are three common ballet plie mistakes that can be easily avoided with practice and precision.

SITTING IN THE PLIE

The first common mistake during a ballet plie is sitting in the plie.

This is a common correction you’ll hear in ballet class, referring to pausing or stopping at the bottom of your plie.

By doing this, you’re disrupting the flow of movement which prevents you from using the energy stored in the plie to propel yourself into the next step (ie. jump or turn).

Instead, you want to keep the movement dynamic, using your plie as a springboard to maintain momentum and execute the following movement with power and fluidity.

INCORRECT KNEE ALIGNMENT

The second common mistake is allowing the knees to fall inward rather than tracking directly over the toes.

This can lead to improper alignment, increasing the risk of injury, especially in the knees and ankles.

To address this, actively engage your rotator muscles to keep your knees following the natural line of your turnout.

Always prioritise correct body alignment because it will actually make dancing easier and safer!

INCORRECT PELVIC ALIGNMENT

The third common mistake is when the pelvis tilts, either tucking under or sticking out.

This is often caused by tight Achilles tendons or an attempt to deepen the plie unnaturally.

Resist the urge to tilt or tuck your pelvis as both of these actions:

Instead, work within your natural range while maintaining a neutral spine.

Over time, you’ll develop a deeper plie safely, without compromising your posture.

TIPS FOR BEGINNER DANCERS

Here are three tips for beginner dancers to incorporate into your daily practice to achieve the correct ballet plie technique.

TIP 1 – PLIE LIKE A SPRING

A plie should never be viewed as a resting or static position; it’s an active, continuous movement.

Think of your plie as a spring. What goes down must also come up.

This visualisation can help you tap into the right dynamic and encourage you to engage your muscles throughout the pile.

RECOMMENDATION

As you lower down into your plie, focus on staying lifted through your core and spine, maintaining a sense of length.

Even at the deepest point, you should feel engaged, with your inner thighs and glutes working to support the movement.

Then as you transition back up (without pausing at the bottom), allow the energy in your plie to fuel your next movement.

It should be just like a spring, rebounding and bouncing back up with energy and power.

TIP 2 – ENGAGE YOUR CORE

Engaging your core throughout a plie helps to prevent tilting or tucking of the pelvis, ensuring good posture, form, and alignment.

Getting this right at the barre is crucial, as it allows you to transition into centre work with ease and freeing your mind to focus on other aspects of your movement.

RECOMMENDATION

Practising plies against a wall is an excellent way to find your neutral pelvis and engage your core.

This allows you to observe whether your ribs splay out (indicating that your core isn’t engaged) and to ensure you’re maintaining a neutral pelvis.

As you lower into your plie, focus on activating your core muscles and maintaining the same height throughout the movement.

The same principle applies equally when rising back up.

TIP 3 – USE YOUR BREATH

With so much to focus on, it can be tempting to hold your breath.

However, breathing through the movement provides essential oxygen to your muscles and helps with the timing and rhythm of your movement.

RECOMMENDATION

To coordinate your breath with your plie movement, try using a counting method.

For example, inhale for two counts as you lower into your plie, then exhale for two counts as you press back up.

Experimenting with different breath counts can help you find a rhythm that keeps you relaxed and prevents tension in your body.

TIPS FOR ADVANCED DANCERS

Here are three tips for advanced dancers, that build on the basic principles of a ballet plie, that can be incorporated into your daily practise to perfect this movement further.

TIP 1 – DEEPEN YOUR CONNECTION TO THE FLOOR

Deeping your connection to the floor is all about developing more balance, stability and spatial awareness.

Your plie can be your saviour when you’re falling from movements (ie. from a pirouette).

It’s important to feel your feet flat on the floor and use this downward pressure to increase your stability, movement, and the quality of your plie.

RECOMMENDATION

I recommend feeling the entire surface of your feet pressing into the ground (from your heels to your toes).

As you lower into your plie, imagine your feet spreading and gripping the floor for more stability.

When pushing up, use your heels and the balls of your feet to power the movement.

Try it without socks and feel how this grounding can benefit your dancing.

TIP 2 – CHANGE UP THE TEMPO!

A great way to practise plies and develop versatility in movement speed is to work on them at varying tempos.

This approach allows you to transition smoothly between quick and slow movements without feeling awkward or sluggish.

By incorporating different tempos, you’ll enhance your overall fluidity and control in ballet.

This is especially nowadays with choreography challenging dancers to move with greater ease and execute more complex steps.

RECOMMENDATION

There are numerous ways to practise plies, each offering unique benefits to your dancing.

For instance, performing them slowly and with control helps build strength and precision, while executing them quickly and sharply enhances agility and responsiveness.

Pay attention to how each approach feels. How does your plie change with different preparations and landings?

Consider how these variations can improve your stability and balance, enabling you to transition swiftly between movements.

By experimenting with different tempos, you’ll discover new ways to move more efficiently and elevate your level of dancing.

TIP 3 – USE RESISTANCE FOR STRENGTH TRAINING

Introducing slight resistance forces you to engage more actively during both the descent and ascent of your plie.

This will enhance strength in your legs and glutes.

This improved power and depth can:

RECOMMENDATION

Try practising plies with added resistance, like a theraband (around your knees) or ankle weights (used sparingly) to challenge your muscles and build strength.

This resistance training offers more benefits than just squats or lunges because it allows you to work your muscles in the classical turned-out position that you’ll use throughout your ballet career.

WRAP UP

By consistently practising plies, you’ll lengthen and strengthen your muscles and set the groundwork for smooth and controlled movement.

Perfecting your plies is a journey that extends beyond mastering a simple movement.

It forms the foundation of your entire ballet technique.

Remember these tips to maximise your plies and watch how a simple plie can transform your dancing!