Soutenu Analysis

Soutenu is a term in classical ballet which means “sustained.” The ballet dancer turns in sus-sous or in fifth position en pointé and ends up with the opposite foot in front. Let's take a look at the video below: We will be discussing the seven stances included in a Soutenu. We will be looking at the positions of your spine, hip, knees, ankles, shoulders, and your elbows at each given stance; and the prime muscles involved at each body segments when you are performing the actions. The first stance includes: Tombé croisé en avant. MAJOR JOINT: SPINE MOVEMENT: EXTENSION—concentric, stabilized by eccentric contraction of ABDOMINALSPRIME MOVER: ERECTOR SPINAE (Spinalis, Longissimus, and Iliocostalis) MAJOR JOINT: HIP MOVEMENT: R FLEXION, concentricPRIME MOVER: ILIOPSOAS, RECTUS FEMORIS, SARTORIUS MAJOR JOINT: HIP MOVEMENT: BILATERAL ER, concentricPRIME MOVER: GLUTEUS MAXIMUS, DEEP LATERAL ROTATORS, SARTORIUS (ERs the hip especially with hip flexion)To achieve and maintain external rotation of the hip: Strengthen the deep lateral rotators or stretch the hip internal rotators, capsules, and anterior ligaments. MAJOR JOINT: HIP MOVEMENT: L EXTENSION, concentricPRIME MOVER: HAMSTRINGS, GLUTEUS MAXIMUS MAJOR JOINT: KNEE MOVEMENT: R FLEXION, concentric stabilized by QUADRICEPSPRIME MOVER: HAMSTRINGS MAJOR JOINT: KNEE MOVEMENT: L EXTENSION, concentricPRIME MOVER: QUADRICEPS FEMORIS To prevent excessive extension of the knee (knee hyperextension), strengthen the quadriceps, hamstrings, and deep lateral rotators. MAJOR JOINT: ANKLE-FOOT MOVEMENT: R DF, concentricPRIME MOVER: TIBIALIS ANTERIOR, EDL MAJOR JOINT: ANKLE-FOOT MOVEMENT: L PF, concentricPRIME MOVER: GASTROCNEMIUS, SOLEUSTo prevent insufficient plantarflexion of foot, strengthen the ankle plantarflexors and intrinsic muscles Tibialis posterior, FHL, FDL, FDB) that support the medial longitudinal arch of the foot; and stretch the dorsiflexors of the foot. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL ABDUCTION, concentricPRIME MOVER: MIDDLE DELTOID, SUPRASPINATUSTo prevent rounded shoulders, stretch the shoulder internal rotators and horizontal adductors; and strengthen the scapular adductors, external rotators, and thoracic extensors. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL HORIZONTAL ABDUCTION, concentricPRIME MOVER: TERES MINOR, POSTERIOR DELTOID MAJOR JOINT: ELBOW MOVEMENT: BILATERAL SLIGHT FLEXION, concentricPRIME MOVER: BICEPS BRACHII, BRACHIALIS The second stance includes: to demi-rond the back legen dedans to 2nd, bringing the body en face and opening the arms à la seconde. MAJOR JOINT: SPINE MOVEMENT: EXTENSION—concentric, stabilized by eccentric contraction of ABDOMINALSPRIME MOVER: ERECTOR SPINAE (Spinalis, Longissimus, and Iliocostalis) MAJOR JOINT: HIP MOVEMENT: R FLEXION, concentricPRIME MOVER: ILIOPSOAS, RECTUS FEMORIS, SARTORIUS MAJOR JOINT: HIP MOVEMENT: BILATERAL ER, concentricPRIME MOVER: GLUTEUS MAXIMUS, DEEP LATERAL ROTATORS, SARTORIUS (ERs the hip especially with hip flexion)To achieve and maintain external rotation of the hip: Strengthen the deep lateral rotators or stretch the hip internal rotators, capsules, and anterior ligaments. MAJOR JOINT: HIP MOVEMENT: L ABDUCTION, concentricPRIME MOVER: GLUTEUS MEDIUS, GLUTEUS MAXIMUS MAJOR JOINT: KNEE MOVEMENT: R FLEXION, concentric stabilized by QUADRICEPSPRIME MOVER: HAMSTRINGS MAJOR JOINT: KNEE MOVEMENT: L EXTENSION, concentricPRIME MOVER: QUADRICEPS FEMORISTo prevent excessive extension of the knee (knee hyperextension), strengthen the quadriceps, hamstrings, and deep lateral rotators. MAJOR JOINT: ANKLE-FOOT MOVEMENT: R DF, concentricPRIME MOVER: TIBIALIS ANTERIOR, EDL MAJOR JOINT: ANKLE-FOOT MOVEMENT: L PF, concentricPRIME MOVER: GASTROCNEMIUS, SOLEUSTo prevent insufficient plantarflexion of foot, strengthen the ankle plantarflexors and intrinsic muscles (Tibialis posterior, FHL, FDL, FDB) that support the medial longitudinal arch of the foot; and stretch the dorsiflexors of the foot. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL ABDUCTION to nearly 90 degrees, concentricPRIME MOVER: MIDDLE DELTOID, SUPRASPINATUSTo prevent rounded shoulders, stretch the shoulder internal rotators and horizontal adductors; and strengthen the scapular adductors, external rotators, and thoracic extensors. MAJOR JOINT: ELBOW MOVEMENT: BILATERAL EXTENSION, concentricPRIME MOVER: TRICEPS BRACHII Start working on your Ballet Techniques today! Click on the picture below to learn about our Ballet & Dance Combo: The third stance includes: to close the leg front into 5th croisé en relevé, closing arms to 1st and turning up-stage. MAJOR JOINT: SPINE MOVEMENT: EXTENSION—concentric, stabilized by eccentric contraction of ABDOMINALSPRIME MOVER: ERECTOR SPINAE (Spinalis, Longissimus, and Iliocostalis) MAJOR JOINT: HIP MOVEMENT: EXTENSION—concentric, stabilized by eccentric contraction of ABDOMINALSPRIME MOVER: ERECTOR SPINAE (Spinalis, Longissimus, and Iliocostalis) MAJOR JOINT: HIP MOVEMENT: BILATERAL ER, concentricPRIME MOVER: GLUTEUS MAXIMUS, DEEP LATERAL ROTATORS, SARTORIUS (ERs the hip especially with hip flexion)To achieve and maintain external rotation of the hip: Strengthen the deep lateral rotators or stretch the hip internal rotators, capsules, and anterior ligaments. MAJOR JOINT: HIP MOVEMENT: L SLIGHT FLEXION, concentricPRIME MOVER: ILIOPSOAS, RECTUS FEMORIS, SARTORIUS MAJOR JOINT: KNEE MOVEMENT: BILATERAL EXTENSION, concentricPRIME MOVER: QUADRICEPS FEMORISTo prevent excessive extension of the knee (knee hyperextension), strengthen the quadriceps, hamstrings, and deep lateral rotators. MAJOR JOINT: ANKLE-FOOT MOVEMENT: BILATERAL PF, concentricPRIME MOVER: GASTROCNEMIUS, SOLEUSTo prevent insufficient plantarflexion of foot, strengthen the ankle plantarflexors and intrinsic muscles (Tibialis posterior, FHL, FDL, FDB) that support the medial longitudinal arch of the foot; and stretch the dorsiflexors of the foot. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL FLEXION, concentricPRIME MOVER: PECTORALIS MAJOR (CLAVICULAR), ANTERIOR DELTOIDTo prevent rounded shoulders, stretch the shoulder internal rotators and horizontal adductors; and strengthen the scapular adductors, external rotators, and thoracic extensors. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL FLEXION, concentricPRIME MOVER: PECTORALIS MAJOR (CLAVICULAR), ANTERIOR DELTOIDTo prevent rounded shoulders, stretch the shoulder internal rotators and horizontal adductors; and strengthen the scapular adductors, external rotators, and thoracic extensors. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL HORIZONTAL ADDUCTION, concentricPRIME MOVER: PECTORALIS MINOR, PECTORALIS MAJOR, LATISSIMUS DORSI MAJOR JOINT: ELBOW MOVEMENT: BILATERAL SLIGHT FLEXION, concentricPRIME MOVER: BICEPS BRACHII, BRACHIALIS The fourth to sixth stance includes: to transfer the weight onto the front foot, continuing to turn upstage, readjusting the back foot around the 5th in front, and lifting the arms to 5th en haut. MAJOR JOINT: SPINE MOVEMENT: EXTENSION—concentric, stabilized by eccentric contraction of ABDOMINALSPRIME MOVER: ERECTOR SPINAE (Spinalis, Longissimus, and Iliocostalis) MAJOR JOINT: HIP MOVEMENT: R SLIGHT FLEXION, concentricPRIME MOVER: ILIOPSOAS, RECTUS FEMORIS, SARTORIUS MAJOR JOINT: HIP MOVEMENT: BILATERAL ER, concentricPRIME MOVER: GLUTEUS MAXIMUS, DEEP LATERAL ROTATORS, SARTORIUS(ERs the hip especially with hip flexion)To achieve and maintain external rotation of the hip: Strengthen the deep lateral rotators or stretch the hip internal rotators, capsules, and anterior ligaments. MAJOR JOINT: HIP MOVEMENT: L SLIGHT EXTENSION, concentricPRIME MOVER: HAMSTRINGS, GLUTEUS MAXIMUS MAJOR JOINT: KNEE MOVEMENT: BILATERAL EXTENSION, concentricPRIME MOVER: QUADRICEPS FEMORISTo prevent excessive extension of the knee (knee hyperextension), strengthen the quadriceps, hamstrings, and deep lateral rotators. MAJOR JOINT: ANKLE-FOOT MOVEMENT: BILATERAL PF, concentricPRIME MOVER: GASTROCNEMIUS, SOLEUSTo prevent insufficient plantarflexion of foot, strengthen the ankle plantarflexors and intrinsic muscles (Tibialis posterior, FHL, FDL, FDB) that support the medial longitudinal arch of the foot; and stretch the dorsiflexors of the foot. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL ABDUCTION, concentricPRIME MOVER: MIDDLE DELTOID, SUPRASPINATUS MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL FLEXION, concentricPRIME MOVER: PECTORALIS MAJOR (CLAVICULAR), ANTERIOR DELTOIDTo prevent rounded shoulders, stretch the shoulder internal rotators and horizontal adductors; and strengthen the scapular adductors, external rotators, and thoracic extensors. MAJOR JOINT: ELBOW MOVEMENT: BILATERAL SLIGHT FLEXION, concentricPRIME MOVER: BICEPS BRACHII, BRACHIALIS The seventh stance includes: to finish in 5th en demi-pointe, opening the arms en dehors to 2nd. MAJOR JOINT: SPINE MOVEMENT: EXTENSION—concentric, Stabilized by eccentric contraction of ABDOMINALSPRIME MOVER: RECTOR SPINAE (Spinalis, Longissimus, and Iliocostalis) MAJOR JOINT: HIP MOVEMENT: R SLIGHT FLEXION, concentricPRIME MOVER: ILIOPSOAS, RECTUS FEMORIS, SARTORIUS MAJOR JOINT: HIP MOVEMENT: BILATERAL ER, concentricPRIME MOVER: GLUTEUS MAXIMUS, DEEP LATERAL ROTATORS, SARTORIUS(ERs the hip especially with hip flexion)To achieve and maintain external rotation of the hip: Strengthen the deep lateral rotators or stretch the hip internal rotators, capsules, and anterior ligaments. MAJOR JOINT: HIP MOVEMENT: L SLIGHT EXTENSION, concentricPRIME MOVER: HAMSTRINGS, GLUTEUS MAXIMUS MAJOR JOINT: KNEE MOVEMENT: BILATERAL EXTENSION, concentricPRIME MOVER: QUADRICEPS FEMORISTo prevent excessive extension of the knee (knee hyperextension), strengthen the quadriceps, hamstrings, and deep lateral rotators. MAJOR JOINT: ANKLE-FOOT MOVEMENT: BILATERAL PF, concentricPRIME MOVER: GASTROCNEMIUS, SOLEUSTo prevent insufficient plantarflexion of foot, strengthen the ankle plantarflexors and intrinsic muscles (Tibialis posterior, FHL, FDL, FDB) that support the medial longitudinal arch of the foot; and stretch the dorsiflexors of the foot. MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL ABDUCTION, concentricPRIME MOVER: MIDDLE DELTOID, SUPRASPINATUS MAJOR JOINT: SHOULDER MOVEMENT: BILATERAL FLEXION, concentricPRIME MOVER: PECTORALIS MAJOR (CLAVICULAR), ANTERIOR DELTOIDTo prevent rounded shoulders, stretch the shoulder internal rotators and horizontal adductors; and strengthen the scapular adductors, external rotators, and thoracic extensors. MAJOR JOINT: ELBOW MOVEMENT: BILATERAL SLIGHT FLEXION, concentricPRIME MOVER: BICEPS BRACHII, BRACHIALIS Start working on your Ballet Techniques today! 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