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Ballet basics4 minutes

Ballet foot positions: The guide to the perfect stance

By Mary De LucaUpdated

In a nutshell
  • The five classic foot positions in ballet build logically upon one another and use the principle of turnout.
  • The rotation of the feet is always initiated from the hip and never forced through the knees or ankles.
  • Correct execution protects the joints from strain and ensures a stable stance in the room.
  • Beginners should focus on the exact weight distribution across the entire sole of the foot.

The path to an elegant ballet posture starts from the very bottom. With the right technique for the classic foot positions, you build a healthy and stable foundation from the very first second with udansa.

What you need beforehand

  • Flat, non-slip surface
  • Form-fitting clothing to check your posture
  • Ballet slippers or non-slip socks
  • A mirror for visual self-correction

The anatomical foundations of classical footwork

The classical foot positions in ballet form the foundation for every subsequent movement, turn, and jump. Adults starting to dance often face the challenge of implementing the unfamiliar outward rotation of the legs, known as en dehors, in an anatomically healthy way. Positions one through five are by no means about forcing the feet into a straight line on the floor. Rather, the movement originates from the hip, while the feet merely form the visible end of this spiral rotation throughout the entire leg.

To avoid injuries to the knees and ankles, precise alignment is essential. The joints must always be positioned exactly on top of one another. As soon as you try to turn your feet further outward than your hip flexibility allows, the arches of your feet will collapse inward. Therefore, take the time to learn the positions individually and without pressure. If you would like to delve deeper into the basics, our guide on ballet for adults will help you find the perfect course for your needs.

A firm stance on the entire sole of the foot secures your balance before the first movement in the room begins.
A firm stance on the entire sole of the foot secures your balance before the first movement in the room begins.

Step by step to the five classic positions

  1. Taking the first position

    Stand up straight and close your legs. Now rotate your legs outward from the hips, so that your heels touch and your toes point outward. Your weight rests evenly on the entire foot.

  2. Sliding into the second position

    Slide one foot about a foot's length to the side. The heels are now side by side on one line, while the toes continue to point outward. Keep the connection to the floor stable.

  3. Closing the third position

    Place the heel of the front foot against the middle of the back foot. The legs cross slightly, which gives you extra stability in the pelvis and makes the transition to closed positions easier.

  4. Finding the distance for the fourth position

    Place the front foot a little bit forward so that there is about one foot length of space between the feet. The heel of the front foot remains aligned with the line of the toes of the back foot.

  5. Closing in fifth position

    Close your feet tightly together, so that the heel of the front foot is placed directly against the toe of the back foot. This position requires maximum outward rotation from the hip.

How to achieve healthy foot alignment with udansa

Correct

  • Initiate the rotation in the hip joint
  • Distribute the weight between the heel and the ball of the foot
  • Actively pull the arch of the foot upwards
  • Adjust the angle to your own anatomy

Wrong

  • Forcing your feet outward with violence
  • Shifting your weight only onto the inner edges
  • Cramping your toes inside your dance shoes
  • Letting your knees cave inward

Your checklist for a secure stance

Before training

Preparation

When taking the position

Meanwhile

According to position

Conclusion

Frequently Asked Questions

  1. The most important position for getting started is the first position. It is the starting point for almost all exercises at the barre and trains the fundamental feeling for turnout from the hip.

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