Plie Technique Breakdown

Thuan, at Ballet Misfit, has posted a really nice video, giving a technique breakdown of all the plie positions -- first, second, fourth and fifth.  Understanding proper alignment, control, and purpose for plies is important to both keeping the movements safe, and gaining the maximum benefit from performing them.  Thuan does a really great job explaining this.

Here's a summary of the tips she gives:

Pliés are foundational to every movement in ballet, yet their true purpose is often misunderstood. Rather than focusing on how low you can bend, a grand plié is really about creating maximum stretch through the legs and then recovering from that stretch with control. Maintaining a neutral pelvis—tailbone pointing straight down—helps support this control and prevents common compensations, such as tipping the hips back or collapsing through the knees. Throughout both demi and grand plié, the knees should open outward over the second toes, the arches should stay lifted, and the torso should remain tall and supported through the waist.

Turnout must always be functional and sustainable. While it may feel possible to rotate more deeply at the bottom of a plié, only use the turnout you can maintain when standing straight. Allowing the arches to collapse or shifting weight toward the outer foot can strain the knees and ankles. In second position, the heels remain grounded in grand plié, and dancers may encounter different stylistic approaches to stance width—classical or wider, more contemporary—so comfort and healthy alignment should guide the choice.

Fourth and fifth positions present additional challenges, particularly with weight distribution and hip alignment. In fourth, dancers often shift too far back or twist the front hip forward; instead, aim for parallel hips and an even balance between both legs. Thinking of slightly more weight in the front leg can help achieve true centeredness. In fifth position, equal turnout in both legs and an upright torso during the ascent from grand plié are essential, avoiding the common habit of pitching forward to make standing easier.

Finally, pliés are not identical in intention across contexts. At the barre, the focus is steady pressure and controlled return, without releasing energy. In center work or allegro, pliés prepare the body for turns or jumps, shifting weight or storing energy accordingly. Understanding these subtle differences allows adult dancers to move more efficiently, safely, and musically—transforming pliés from a simple warm-up into a powerful technical tool.