Ballet First Position Grand Plie

Setup

• Stand tall with your heels touching and toes turned outward to form a 'V' shape (First Position).

• Place one hand lightly on a chair for balance.

• Maintain an upright spine and engage your core throughout the movement.

Execution

• Begin to lower yourself by bending at the knees. Ensure your knees track directly over your toes as you descend.

• Keep your heels connected for as long as possible until they naturally lift off the floor during the deepest part of the squat.

• Lower until your thighs are roughly parallel to the floor, or as deep as your flexibility allows.

• Reverse the movement by pushing through the balls of your feet, keeping your weight centered over your feet.

• Lower your heels back to the floor as you return to the starting upright position.