地面弓步髂腰肌拉伸。动作做法：从低弓步开始，一条腿向前屈膝踩地（膝盖对准脚尖方向），另一条腿向后充分伸展，膝盖与脚背着地；双手可撑在前腿两侧地面保持稳定，随后将髋部缓慢向前下方沉降，感受后腿大腿前侧（髂腰肌）的拉伸。要点：骨盆保持中立，避免塌腰；前膝不要超过脚尖；后腿膝盖着地位置可随柔韧度前后调整。此动作是芭蕾课堂常驻的放松与开胯练习，对改善抬腿高度、后腿伸展与 Grand Battement 幅度有直接帮助。
地面弓步髂腰肌拉伸
地面弓步髂腰肌拉伸。动作做法：从低弓步开始，一条腿向前屈膝踩地（膝盖对准脚尖方向），另一条腿向后充分伸展，膝盖与脚背着地；双手可撑在前腿两侧地面保持稳定，随后将髋部缓慢向前下方沉降，感受后腿大腿前侧（髂腰肌）的拉伸。要点：骨盆保持中立，避免塌腰；前膝不要超过脚尖；后腿膝盖着地位置可随柔韧度前后调整。此动作是芭蕾课堂常驻的放松与开胯练习，对改善抬腿高度、后腿伸展与 Grand Battement 幅度有直接帮助。
A floor lunge stretch for the iliopsoas. From a low lunge, one leg is bent forward with the foot planted and the knee over the toes, while the other leg extends fully back with the knee and instep resting on the floor. The hands may be placed on the floor beside the front leg for support; the hips then sink slowly forward and down to stretch the front of the back thigh. Keep the pelvis neutral and the lower back long, and do not let the front knee pass beyond the toes. How far back the rear knee sits can be adjusted to your flexibility. A regular cool-down and hip-opening exercise in class, it directly helps leg height, back-leg extension and the range of a grand battement.