Cambre in Ballet: Technique and Tips

Cambre is a French word that means arched. So, the Cambré in ballet consists of arching the back. The Cambré can be performed forward (flexion), backward (extension), or sideways, although it is generally associated with backward movement. This article will explain how to perform each of these variations correctly.

Purpose of Cambré in Ballet

• Cambré provides an excellent stretch for the back of the legs and the entire torso.
• Also, it relaxes the spine and helps develop flexibility in the upper and middle back.
• On the other hand, it establishes a stable base for the legs and hips as part of the pose, while the upper body performs a full range of motion.
• It trains arm and head coordination, which is necessary for fluid movement.
• Finally, this movement applies the principles of squaring, lifting, alignment, turnout, and balance on two feet.

How to do Cambré

This exercise is often practised at the barre but can also be done in the centre. Cambre can be performed in all five positions (with the full foot and then in relevé). Beginning dancers begin practising in the first and second positions and later in the third or fifth.

The body bends in all directions: forward, second, and backwards. The legs are kept straight and vertical, with the body weight distributed evenly between both feet when performing these exercises from any of the five-foot positions. Another common exercise is to perform it in a circular motion, in a fluid movement. That is, passing from front, side and back (en dedans) or from behind, side and front (en dehors).

Avoid straining the neck, raising the shoulders, or shortening the lower spine, especially in the backbend. In any bend position, the hand of the raised arm should never extend beyond the top of the head. Feel each vertebra lengthening during the bends. So, it is the spine that pulls the arm into the bend positions, not the arm pulling the spine.

Remember to inhale and stretch the body upward before bending. Then,  exhale during the bend. On the return, inhale as you stretch the torso in a larger arc back to the vertically aligned position. The movement is continuous and smooth and never stops.

Cambre Forwards (Cambré Devant)

Begin in an aligned position, with your arms in the second or fifth position high. If you begin with your arms in the second position, as you bend forward, the arm moves to the fifth position, stretching outward and upward. the arm remains stretched above the head throughout the movement. There are two ways to perform the cambre forward:

1) Rolling down and rolling up

• Stretch your body upward into an aligned position.
• Lean your head forward and your back begins to round, vertebra by vertebra, with your pelvis centred until your body tucks at the hips.
• As your back rounds, engage your abs and keep your pelvis centred over your legs. As you complete the downward roll, your torso lengthens toward the floor.
• On the return movement, your back untwists vertebra by vertebra to a vertically aligned position. The head is the last to return. Simultaneously extend your legs upward from the floor.

2) Flat back, or hinge and reverse hinge.

With your body aligned, your head and back stretch upward. Then, lean forward, forming a 90° angle with your hips. This is known as the “hinge position.” Your back continues to stretch downward, toward the floor. Your legs remain perpendicular, with your body weight distributed evenly between the two triangles of feet.

On the way back, the movement is led by your head. With your back straight, your torso stretches outward and upward from the hip joint in an arc, passing through the hinge position again and returning to the upright position. Remember to contract your abs as your back, neck, and head stretch upward. During the exercise, your body weight is centred on your legs, which remain perpendicular to the floor.

Cambre to the side

• Start in an upright position, raising your outer arm above your head.
• Stretch your torso upward.
• Then bend your head, neck, and torso to the side as a unit.
• As you return to the starting position, continue stretching your body and arm outward overhead as your torso straightens.

During cambre to the side, your weight is distributed between both legs. Your head can remain facing forward or toward the direction of the bend. Your hand is centred in front of the top of your head.

Cambre Backwards (Cambré Derriére)

• In an aligned and centred position, stretch upward.
• Then, inhaling, begin stretching backwards with your head centred and your neck extended. Initiate the movement from your head and then arch your upper back. The spine lengthens from its base to the crown of your head.
• During the backbend, turn your face outward, toward the raised arm. This keeps the dancer’s face visible to the audience and reduces tension in the neck caused by the weight of the head.
• Finally, exhale and return to the starting position, unfolding the spine from its base. The head is the last to return.

During the cambré, the pelvis remains directly over the feet. The shoulders remain aligned and the knees are straight. If you are a ballet beginner, you can start practice cambré backwards facing the barre.

More tips for the Cambre Backwards

Since Cambre is a posture that requires arching the back, it must be performed with appropriate precautions, otherwise it can lead to injury. However, with a good understanding of this movement, it is possible to execute it without issues.

Extend, don’t dig

You must always start by lengthening your back upwards before starting to arch your back.  So, start by growing taller, then start arching from the TOP of your back, never in the lower back.  Keep the image of energy going up your spine and bursting out diagonally up  /  back.

Grow in the ground

Pushing the ground very hard into your feet gives you essential strength and stability to achieve a nice arch, with better amplitude.

If you are a ballet beginner, opening your legs to the outside (in the first position for example) leads to a flexion or a relaxation of the legs. To begin the arch, your legs must be active. Maintained by muscular contraction from the top of the hip to the toes, they provide you with the necessary stability. The pelvis is therefore also supported.

You push off the ground to optimize the arching movement on both the outward and return strokes. Remember that once the arching is achieved, you will have to return to the original vertical. Exaggerate the ground thrust by supporting the abdominal belt .

Most importantly, tighten your stomach.

Core work through self-extension is essential and remains the key to the arch. By supporting the spine, you engage your entire abdominal muscles to stabilize your pelvis. These muscles must be maintained throughout the arch. If you’re just starting out, your breathing can be a false friend. That is, you risk exhaling while relaxing your abdominals, which can lead to back pain due to a lack of core strength. One inhalation followed by an exhalation is enough for the entire movement.

Never use the strength of your lower back to return, as the arching could become painful. It is  absolutely necessary to come up using the strength of the abdominals, especially the upper abdominals, under the sides.

How can I improve my back arch?

Arching requires as much strength as flexibility.  To progress, don’t immediately think about just “going lower,” but focus on strengthening your back and abdominal muscles.  Think about the cobra pose;  practice the cat pose;  improve your posture;  strengthen your lower back.