Behind Barre: What It Is and How To Make It Work for You

Finding something new to add to your exercise routine can be exciting, especially if you’re trying to raise the bar on your performance. For anyone looking to improve their strength training, flexibility and range of motion, barre can offer a possible path forward in your fitness journey.

Sports physical therapist Jessica Waters, DPT, explains how barre works, what you can expect from a class setting and beginner’s moves you may want to try.

What is barre?

Barre is a low-impact exercise that combines different elements of yoga, Pilates and ballet into one physical fitness routine. Although it gets its name from the stationary handrail that’s used in ballet, it’s not just for dancers. People of all backgrounds come to barre classes for their focus on strength training, flexibility, muscular endurance and the engagement of core (abdominal) muscles.

“Barre takes aspects of ballet and then puts an endurance-based spin on it with very fine-tuned movements and a high number of repetitions,” shares Waters.

Like yoga, there are many different kinds of barre classes. Some are more fast-paced with an emphasis on cardio. Others focus more on form and technique with slower transitions between movements. Classes are typically 30 to 45 minutes long with warm-up and cool-down exercises built into the routine.

Essentially, barre places an emphasis on strengthening muscles through your full available range of motion.

“Your muscles are strongest in mid-range, when they’re not fully extended or fully flexed,” she explains. “In end ranges, your muscles are a little bit weaker and barre helps to make you stronger in those areas.”

Benefits of barre

If you’re dropping in to a barre class here or there, you’ll likely experience a wide range of benefits just like any other exercise. But barre provides the most benefit when you’re consistent with your approach to the practice.

“Each week should build on the previous week and each week should offer a little bit more, whether that’s more repetition or more weight or more complicated movement,” advises Waters.

With some consistency, barre can provide benefits in the following ways:

Improved flexibility and posture

When we’re used to sitting for long periods during the day, we often tend to feel hunched or rounded over. Barre exercises focus on strengthening the muscles in your chest, shoulders, hips and back so they can support a stronger posture.

“The posture that’s asked of you in a barre class is that of a dancer,” notes Waters. “It’s lifted and engaged, where your back muscles are working to hold your arms. You’re holding your arms in various ballet positions, and that’s going to activate a lot of your postural muscles when it’s done correctly.”

Muscle toning

Nearly every barre exercise relies on a short, rapid succession of reps. But you’re not rushing through it. Every movement is tightly controlled and focused so that even the smallest of muscle fibers are trained, toned and strengthened in the process.

“With great mobility comes a need for great strength,” says Waters. “You have to be able to control the mobility that you have and work through the range of motion.”

Prevention of injury

There’s a rehabilitative aspect to barre as well. With low resistance and low weights, it’s easier on your joints than high-intensity interval training (HITT).

“Low impact means you’re not jumping or doing plyometric activities like high knees or burpees,” says Waters. “I wouldn’t call barre gentle because it still burns, but you’re not going to get that same impact component as some other exercises. So, it may be a little friendlier to a greater variety of people.”

Strengthening your mind-body connection

Because of the intense focus that’s asked of you, you’ll pay very close attention to the way you’re strengthening specific muscle groups. As you practice your form and try out different techniques, you’re also strengthening your mind-body connection so that you really zero in on and draw attention to what you’re doing. Over time, your stamina, endurance and mental fortitude can also improve.

“In the dance world, that’s very common to constantly assess body position and body awareness, and it comes with learning these different positions and postures,” notes Waters. “There’s a lot of focus on breath control and breathing with the movements, similar to what you would find in yoga or Pilates.“

Community bonding

Like yoga and Pilates, barre classes offer a communal experience where everyone is working toward the same or similar goals. It also offers a chance to bond with others over physical fitness and friendly, informal competition. Studies have shown that participating in group fitness classes like barre tends to lead to a significant decrease in stress and an increase in physical, mental and emotional quality of life.

“A lot of people like going to a class for the accountability,” shares Waters. “It’s a good way to make friends, which is also very important.”

Is barre for beginners?

Yes, absolutely! “Anyone willing to learn barre can learn, but I always stress to start with a beginner class,” advises Waters. “A lot of barre programs have basic classes or different programs where you can start to learn the movements before diving in to more difficult routines.”

Nearly all barre classes use light hand weights and other tools like resistance bands, barres and balls to help you, and there are plenty of modifications you can make with the help of an instructor if you find a particular exercise or experience too challenging.

“You can make changes to give you more flexibility in what you’re doing so that you can make it work for your body,” she continues. “If you’re at the barre, you can bend over and stretch at the barre for a second. If you’re doing floor work on a mat, you can try child’s pose to give yourself some recovery time.”

For beginners looking to try barre at home, these basic barre movements are a good way to get you started:

Turnouts

Muscle groups: Glutes, deep hips and rotator muscles

1. This position is used as a starting position and variation for other exercises like relevé or plié.
2. Begin in a standing position, heels together.
3. Shift your weight back into your heels as you open your toes outward to a 45-degree angle, keeping your knees in line with your toes.

Modifications: “Everyone’s turnout will look different,” says Waters. “Never force your turnout and only work in a range that allows you to maintain your posture and doesn’t invoke pain.”

Pliés

Muscle groups: Quads and gluteals

1. Stand with your feet flat on the ground, heels together and toes facing forward.
2. Bend your knees without letting your heels lift off the ground.
3. Keep a straight back with your shoulders over your hips and your knees over your toes.
4. Straighten your legs to return to standing.
5. Repeat for three sets of eight reps.

Modifications: If you need extra support, hold onto a chair, countertop or barre with one hand with your opposite hand resting on your hip.

Increased challenge: For an elevated challenge, add hand weights, prolong your holds or increase your amount of reps.

First position relevés

Muscle group: Calves

1. Stand tall on one or two feet, with one hand holding a chair, countertop or barre and the other out in front of you with your palm facing toward you (like you’re about to hug someone).
2. Bring your heels together and your toes pointed slightly out.
3. Engage your core and calves to raise up onto the ball of your feet.
4. Only lift your feet as high as you can while keeping your back and knees straight.
5. Repeat for three sets of eight reps.

Modifications: “Try doing this with parallel feet prior to moving into a turned-out position,” suggests Waters. “There is benefit to doing both.”

Increased challenge: Begin on two feet and gradually work your way toward one foot to increase the work through your calf.

Raise the barre

Barre can be fun and challenging. You can expect more positive results the more you give it a go. Whatever class you join, make sure to give yourself some grace and patience, and think about your future trajectory in learning the steps and the technique. Make sure you also introduce yourself to the instructor at the start of class so they can work with you as a beginner.

“Barre is a humbling experience,” says Waters. “Be open to asking questions and don’t guess at what you should be doing. That’s where injuries come in.”