Two Exercises for a Great Penche – EasyFlexibility

Two Exercises for a Great Penche

Posted by EasyFlexibility Team on

What is Penche?

Penche is one of the most beautiful of elements in Dance and for many dancers it's also one of the most difficult ones. Penche's level of difficulty comes from the fact that on the top of all the requirements of the Arabesque, the strength and flexibility of the standing leg is also a factor. The balance factor also increases the challenge of this element. Penche is a ballet dance technique where an Arabesque is performed, followed by a lean so that the lifted leg comes up to a vertical line.

There are two prerequisites for a great Penche:

An Arabesque and an Open Front Split

Penche Anatomy - What is preventing you from doing a perfect Penche?

Penche requires the flexibility of the supporting leg, the hamstrings and adductors of the standing leg, as well as a
good back extension flexibility of the core. Meaning, flexible muscles in front of the torso. Rectus abdominis, obliques, psoas minor. Some of the adductors and hip flexors also play a role in the flexibility of the lifted leg.

Additionally flexibility of the feet and ankles is also required. Proper plantar flexion of the supporting leg or the standing leg is required in a Penche. And of course, planar flexion in a winged position of the lifted leg. Each of the muscles mentioned must be stretched properly. Strength is also a big component. Strength of the same muscles that are being stretched on the standing leg. Adductors and the hamstrings and strength of the abductors and glutes on the lifted leg. Strength of the spinal extensors of the core.

Would you like to get a Penche like the best ballet dancers in the world? Practice the two EasyFlexibility exercises in this video.

In the EasyFlexibility system when we train for a perfect Penche, we always combine strength exercises with flexibility
exercises as the two support each other.

Here you will see two exercises that will help you improve your Penche. One of the Zaichik Stretching Techniques for the Gracilis muscle, which is one of the four adductors or one of the four inner thigh muscles, and the other is a supporting exercise.

The first exercise will automatically increase your range of motion. The second exercise will strengthen your newly gained flexibility, making those gains permanent. Both exercises together one after the other for 2 to 5 sets will gradually improve your Penche. Add them to your routine and reap the results! It's a good idea to take a picture when you start and every 2 weeks to keep track of your progress and motivate yourself. You can use our free Stretch180app to keep track of your progress.

EasyFlexibility Penche program is a multilevel program and the supporting exercise demonstrated is from level 1 of the program. Please take a look and try the two exercises. You might be surprised at the change in your Penche and also, of course, your Arabesque. If you are interested in trying the full program, please click here for more information.
Standard Penche training involves passive stretches using the bar and active attempts to hold this position. While this method works for some, it take a very long time to master.
Instead of relaxed stretches, which simply try to wait out the painful stretch reflex, kinesiological stretching techniques take a different approach.
Each of the muscles preventing hip extension, hip lateral rotation, supporting leg flexion and back extension flexibility is taken apart.
ZST's "action vs action" is applied to each muscle individually. This allows to avoid the standard discomfort of stretching and go much further into each muscle, achieving painless, quick results.
The EasyFlexibility Penche routine contains four levels or steps. Each step allows the body to progress quickly in manageble increments, till full Penche is mastered.
Start making your Penche beautiful with this program today!
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through,, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik, Any other reproduction in any form without the permission of Paul Zaichik, is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik,,

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  • In part of these case of excersises is very important for ballet dancers, so in my case I stil working in to do splits, little by little I work them, and try to do to coming more down when I try to work, and I perform a warm up before begining to perform this type of exercises that you explain in itself and I have been several months and if I have taken a step forward … in advance I thank you that I have had support from my own dance teachers help and explain to me, cordial greetings from Cancun, Mexico. Mr. Ulises Pacheco Sánchez.

    Ulises Sánchez pacheco on

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