Lotte Berk Plié with Heel Raise

A foundational barre movement that integrates lower body strength with subtle pelvic floor engagement and postural control.

Lotte Berk Technique (Barre) · Developed by Lotte Berk, a German dancer who fled the Nazis and opened her first studio in London in 1959. Her method combines dance conditioning with rehabilitative therapies. · Postural endurance, lower body stability, subtle pelvic floor activation, and improved balance. · Perform 3 sets of 10-12 repetitions. Focus on slow, controlled movements rather than speed. Rest 30-60 seconds between sets.

Why it works

This movement targets the quadriceps, hamstrings, and glutes for lower body strength. The heel raise component engages the calves and challenges balance, which necessitates greater core and pelvic floor stability. The controlled descent and ascent, coordinated with breath, enhances neuromuscular control and promotes a reflexive engagement of the pelvic floor due to increased intra-abdominal pressure during exertion and release during relaxation. This is achieved without direct, forceful contraction, which is often less effective.

How to practice

1. Stand with feet hip-width apart, toes pointing forward. Place hands lightly on a barre or stable surface for balance.

2. Initiate a plié (knee bend), lowering the hips as if sitting into a chair. Ensure knees track over the second toe, maintaining an upright torso.

3. At the lowest point of the plié, lift both heels simultaneously off the floor, rising onto the balls of the feet.

4. Hold this position for 1-2 seconds, maintaining the plié and elevated heels.

5. Slowly lower the heels back to the floor.

6. Press through the feet to return to the starting standing position.

7. Stand with feet hip-width apart, toes pointing forward. Place hands lightly on a barre or stable surface for balance.

8. Initiate a plié (knee bend), lowering the hips as if sitting into a chair. Ensure knees track over the second toe, maintaining an upright torso.

9. At the lowest point of the plié, lift both heels simultaneously off the floor, rising onto the balls of the feet.

10. Hold this position for 1-2 seconds, maintaining the plié and elevated heels.

11. Slowly lower the heels back to the floor.

12. Press through the feet to return to the starting standing position.