Barre cues - Sheet1

Question 1

What does the mnemonic PAST stand for? (Parallel Thigh)

Answer 1

P = Posture tall (shoulders down, chest up); A = Abs in (wrap core); S = Spine neutral (light tuck if arching); T = Toes forward (parallel stance)

Question 2

What does the mnemonic TURN represent? (Turnout Thigh/Seat)

Answer 2

T = Turn out from hips; U = Upright chest; R = Raise heels (High V if applicable); N = Neutral spine, no excessive arch

Question 3

What does the mnemonic HEAD signify? (Upper Body)

Answer 3

H = Head neutral; E = Engage core; A = Align shoulders over hips; D = Drop shoulders away from ears

Question 4

What does the mnemonic STOP indicate? (Seat Alignment)

Answer 4

S = Spine neutral/light tuck; T = Tighten core (wrap); O = Open chest; P = Press from glutes

Question 5

What does the mnemonic BARS refer to? (Thighs in Relevé)

Answer 5

B = Bend knees; A = Abs in; R = Raise heels; S = Shoulders down

Question 6

What does the mnemonic GPS stand for? (Foldover Position)

Answer 6

G = Grip the barre/forearms on barre; P = Pick alignment (parallel or turnout); S = Spine long (abs in)

Question 7

What does the mnemonic MERP represent? (Abs on Floor)

Answer 7

M = Manage doming; E = Exhale to engage; R = Relax neck/shoulders; P = Press low back or stay neutral as choreo allows

Question 8

What are general modifications for exercises?

Answer 8

Knees: place a ball or don’t bend as deeply; Feet/Ankles: keep heels lower or flat; Back: lower working leg, keep core wrapped; Shoulders/Wrists: place forearms on barre/floor instead of full arm support

Question 9

What is the common setup for calves?

Answer 9

Face barre, profile, or center. Place feet in chosen position (parallel, turnout, etc.). Lift heels to highest comfortable relevé. Keep legs straight, shoulders down, core engaged. Gaze forward.

Question 10

What is the common setup for thighs turnout?

Answer 10

Place heels together, toes apart (narrow V). Option to lift heels (Low V or High V). Bend knees so seat is near knee level, keep spine upright, wrap core. Keep knees tracking over toes.

Question 11

What is the setup for Low V (Thighs Turnout)?

Answer 11

Set-Up: Stand in narrow V, lift heels only a few cm, bend knees. Place hands lightly on barre if facing it. Align seat near knee level, wrap thighs. Keep spine vertical. Mod: stay higher or use ball between knees.

Question 12

What is the setup for High V (Thighs Turnout)?

Answer 12

Set-Up: Same narrow V but rise to highest tippy-toes. Bend knees, keep heels glued. Place hands on barre (face or profile). Press heels together, tailbone heavy, chest open.

Question 13

What is the setup for Wide Second (Thighs Turnout)?

Answer 13

Set-Up: Place feet wider than hips, toes diagonally outward. Bend knees until seat approaches knee level. Keep knees stacked over ankles, chest lifted. Mod: remain higher, flat feet if needed.

Question 14

What is the setup for Wide Second Semi-Foldover?

Answer 14

Set-Up: Stack forearms on barre, forehead resting on forearms; walk feet back a bit. Place feet wider than hips, toes out, bend knees. C-curve spine, pull belly up, keep knees over ankles.

Question 15

What is the setup for Warrior II (Thighs Turnout)?

Answer 15

Set-Up: Separate feet wide, turn front foot forward, back foot parallel to mat’s back. Bend front knee over ankle. Extend arms at shoulder height, torso faces long edge. Shoulders down, gaze forward.

Question 16

What is the setup for Extension Turnout (Thighs)?

Answer 16

Set-Up: Stand in narrow V, bend knees slightly. Extend one leg forward at hip height, externally rotated. Engage core so psoas isn’t overworked; keep leg straight. Mod: lower extended leg.

Question 17

What is the setup for Chair in Low V (Thighs Turnout)?

Answer 17

Set-Up: Narrow V, small heel lift. Walk close to barre, arms distance away. Pull off barre with straight arms, bend knees to ~90°, seat near knee level. Keep spine upright, abs in, shoulders stacked over hips.

Question 18

What is the setup for Waterski (Thighs Turnout)?

Answer 18

Set-Up: Narrow V, lift heels high. Walk in so body touches barre. Pull off with straight arms, bend knees forward. Torso diagonal line, pubic bone up, shoulders relaxed.

Question 19

What is the setup for Diamond (Thighs Turnout)?

Answer 19

Set-Up: Narrow V, but turn knees out more. Rise to highest relevé, bend knees to form diamond shape. Press heels together, keep abs engaged, tailbone heavy.

Question 20

What is the setup for Fourth Position (Turnout)?

Answer 20

Set-Up: Narrow V. Slide one foot forward a few centimeters, rise to relevé, bend both knees evenly. Place hands on barre. Keep weight distributed evenly, heels same height.

Question 21

What is the setup for High Knee Dancing (Turnout)?

Answer 21

Set-Up: Kneeling, knees slightly apart, toes pointed. Hinge torso back ~45°, keeping a straight line from shoulders to knees. Pull abs in, lift pubic bone if arching. Minimize bouncing.

Question 22

What is the common setup for thighs parallel?

Answer 22

Place feet parallel, either hip-width or together. Often lift heels to relevé. Bend knees so seat is near knee level, spine neutral, shoulders down, wrap core.

Question 23

What is the setup for Parallel Hip-Width (Thighs)?

Answer 23

Set-Up: Stand facing or profile to barre, feet ~fist-width apart, toes straight. Lift heels high, bend knees. Light tuck if needed, chest lifted. Mod: stay higher, use a ball, or keep feet flat.

Question 24

What is the setup for Parallel Ensemble (Thighs)?

Answer 24

Set-Up: Legs fully glued (adductor squeeze), toes forward. Lift heels, bend knees ~90°. Tailbone lightly tucked, abs in. Mod: stay higher or lower heels if needed.

Question 25

What is the setup for Extension Parallel (Thighs)?

Answer 25

Set-Up: Feet hip-width, toes forward, bend knees. Extend one leg forward at hip height, foot flexed. Keep core engaged, spine long. Focus on thigh activation more than height.

Question 26

What is the setup for Chair Hip-Width (Thighs)?

Answer 26

Set-Up: Feet parallel, hip-width. Walk close to barre so arms straighten. Bend knees ~90° like sitting in a chair. Keep shoulders over hips, spine tall, abs in.

Question 27

What is the setup for Chair Ensemble (Thighs)?

Answer 27

Set-Up: Same “chair” but feet/legs glued together. Arms straight, pulling off barre, seat at knee level. Extra adductor squeeze. Mod: remain higher if needed.

Question 28

What is the setup for Knee Dancing (Parallel)?

Answer 28

Set-Up: Kneeling, knees parallel ~fist-width, seat hovers just off heels. Only pelvis moves in small range, keep abs in, no big bounce. Mod: do at barre in parallel thigh if knee issues.

Question 29

What is the setup for Crescent Lunge (Parallel)?

Answer 29

Set-Up: Step one foot forward, one foot back (hip-width apart). Bend front knee over ankle, back heel lifted. Reach arms overhead, tuck tailbone lightly, keep hips parallel.

Question 30

What is the setup for Waterski (Thighs Parallel)?

Answer 30

Set-Up: Feet hip-width, parallel, rise to relevé. Walk into barre, pull off with straight arms, bend knees forward. Torso on a diagonal, pubic bone lifts.

Question 31

What is the setup for Knock Kneed (Thighs Parallel)?

Answer 31

Set-Up: Start hip-width on relevé, bend knees, then glue thighs together. Light tuck, abs in, shoulders down. Mod: stay higher or lower heels.

Question 32

What is the setup for Diagonal Ensemble (Thighs)?

Answer 32

Set-Up: Feet/legs glued, parallel relevé, bend knees. Pivot pelvis to one side while chest faces front. Engage obliques, keep heels high.

Question 33

What is the common setup for seat turnout?

Answer 33

Standing: heels together, toes apart, or floor-based with external rotation at the hip. Emphasize outer seat. Keep abs wrapped to avoid arching. Move leg from glute.

Question 34

What is the setup for Standing Straight Leg (Seat Turnout)?

Answer 34

Set-Up: Narrow V, bend knees, extend working leg diagonally behind. Externally rotate from hip, foot flexed or pointed. Keep torso still, no swinging. Mod: parallel stance or tabletop if needed.

Question 35

What is the setup for Semi-Foldover (Seat Turnout)?

Answer 35

Set-Up: Place forearms on barre, forehead on forearms, walk feet back. Stand in narrow V, bend knees. Extend working leg behind low, tibia parallel to floor, slight turnout. Abs in, shoulders down.

Question 36

What is the setup for Foldover (Seat Turnout)?

Answer 36

Set-Up: Grip barre with straight arms, hinge forward (torso parallel). Narrow V, bend knees, extend turned-out leg behind low. Keep core tight, avoid low-back arch.

Question 37

What is the setup for Waterski (Seat Turnout)?

Answer 37

Set-Up: Narrow V, walk into barre so body touches. Pull off with straight arms, bend knees, tuck tailbone. Working leg: heel to seat, knee behind. Keep chest diagonal, shoulders relaxed.

Question 38

What is the setup for Seated Pretzel (Turnout)?

Answer 38

Set-Up: Sit on mat, front leg bent 90°, back leg bent behind hip. Gently rotate back hip forward, tall spine. Hands placed on floor or barre for support. Pulse from outer seat/hip.

Question 39

What is the setup for Side Hell (Seat Turnout)?

Answer 39

Set-Up: Tabletop on hands/knees. Extend working leg to the side at hip height, slightly open hips, engage obliques. Keep leg straight, small lifts. Mod: forearms down if wrists bother you.

Question 40

What is the setup for Tabletop (Turnout)?

Answer 40

Set-Up: Hands/knees, bend working leg so heel is near seat, rotate knee outward so tibia is parallel to floor. Keep belly in, no arch. Pulse from outer glute. Mod: forearms if needed.

Question 41

What is the setup for Standing Pretzel (Turnout)?

Answer 41

Set-Up: Narrow V, bend knees, extend working leg diagonally behind, then bend knee, rotating it outward (tibia parallel to floor). Keep torso upright, abs in.

Question 42

What is the setup for Fetal (Seat Turnout)?

Answer 42

Set-Up: Lie on one side, knees ~90°, top leg hovers 1 cm. Slightly lean forward, tuck seat, turn out top leg from hip. Pulse small. Mod: straighten legs or reduce range.

Question 43

What is the setup for Sphinx (Seat Turnout)?

Answer 43

Set-Up: Fold mat if needed. Lie on stomach, legs externally rotated (inner edges of feet on floor). Forearms on floor or forehead on hands. Lift kneecaps, keep belly off mat, no over-arching.

Question 44

What is the common setup for seat parallel?

Answer 44

Hips square, legs parallel, either standing or on floor. Emphasize glute max/hamstring. Keep core engaged to protect spine. Small controlled movements.

Question 45

What is the setup for Standing Bent Leg (Seat Parallel)?

Answer 45

Set-Up: Feet hip-width, parallel, bend both knees. Bring working heel to seat, slide knee slightly behind. Keep torso upright, standing knee bent. Mod: straighten working leg or do tabletop.

Question 46

What is the setup for Standing Straight Leg (Seat Parallel)?

Answer 46

Set-Up: Feet parallel, hip-width. Bend knees slightly, extend working leg behind a few cm off floor. Engage thigh, avoid momentum. Keep hips level, abs in.

Question 47

What is the setup for Kneeling (Seat Parallel)?

Answer 47

Set-Up: Fold mat under knees. Place one knee down, other knee lifted. Working heel to seat, knee behind. Keep shoulders down, hips square, slight space between knees. Mod: stand if knees are sensitive.

Question 48

What is the setup for Semi-Foldover (Seat Parallel)?

Answer 48

Set-Up: Stack forearms on barre, forehead on forearms. Feet hip-width, parallel, bend knees. Extend working leg behind below hip. Hips parallel, abs in.

Question 49

What is the setup for Foldover (Seat Parallel)?

Answer 49

Set-Up: Hands on barre, walk feet back so torso is parallel to floor. Feet hip-width, bend knees, extend working leg behind. Keep hips square, move from seat, no arch.

Question 50

What is the setup for Waterski (Seat Parallel)?

Answer 50

Set-Up: Feet hip-width, parallel, walk in so body touches barre, pull off. Bend knees diagonal. Working leg: heel to seat, knee behind, torso diagonal.

Question 51

What is the setup for Half Moon (Seat Parallel)?

Answer 51

Set-Up: Forward fold at top of mat, fingertips or palms on floor. Extend working leg behind low, hips square. Abs in, keep spine long, foot flexed. Mod: do tabletop instead.

Question 52

What is the setup for Tabletop (Parallel)?

Answer 52

Set-Up: Hands/knees, extend working leg behind (straight or bent). Keep hips parallel, belly up, shoulders relaxed. Pulse small from seat. Mod: forearms if wrists or shoulders bother you.

Question 53

What is the setup for Sphinx (Seat Parallel)?

Answer 53

Set-Up: Fold mat if needed, lie on stomach. Forearms on floor, palms down, legs parallel behind you. Lift kneecaps, pull belly up, lengthen lower back. No big arch.

Question 54

What are common points for abs?

Answer 54

Wrap core, watch for doming/coning. Relax shoulders/neck. Keep low back either pressed or neutral depending on choreo.

Question 55

What is the setup for Abs 1?

Answer 55

Set-Up: Lie on back, extend legs up (straight, diamond, or tabletop). Keep head down, place arms as choreo (by sides, on abs, or diamond under sacrum). Press low back to mat, wrap core.

Question 56

What is the setup for Abs 2?

Answer 56

Set-Up: Sit at front of mat, hold behind thighs or reach arms forward. Round sacrum back (C-curve). Shoulders relaxed, abs in/up. Mod: place a ball behind low back for support.

Question 57

What is the setup for Abs 3?

Answer 57

Set-Up: Lie on back, lift shoulders/head on exhale. Position legs per choreo (straight, tabletop). Focus on abs, not neck. Mod: bend knees, place hands behind head or ball behind bra strap.

Question 58

What is the setup for Backdancing?

Answer 58

Set-Up: Lie on back, knees bent, feet in line with knees (hip-width). Lift hips to create diagonal from shoulders to knees. Wrap abs downward, gentle glute squeeze, no excessive lumbar arch. Mod: ball between knees, reduce lift.

Question 59

What is the common setup for calves?

Answer 59

Stand facing barre, profile, or center. Place feet in chosen position (turnout, parallel, etc.). Lift heels to highest relevé, keep legs straight. Engage core, shoulders down, gaze forward.