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All About Ballet Barre Workouts and How They Benefit Runners

Light weights, high reps, balance challenges, and more—here’s your guide to the barre.

By Lauren Bedosky

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Ballet Barre Workouts: What They Are and How They Benefit Runners

Ballet barre classes have been around for decades (dating back to the 1950s with creator Lotte Berk), but they’ve gained popularity in recent years. In fact, this type of training was among the top five most popular workouts of 2024, according to ClassPass, and over four million people took a class in 2023, according to Statista.

Barre is a form of resistance training that combines Pilates, yoga, and ballet elements. It’s more than just a fitness trend—these classes offer runners plenty of benefits.

Here’s what the workout is like, and what it can do for your performance on the road.


What is a Ballet Barre Workout?

The exact structure of a barre workout may vary depending on the studio and instructor, but typically each class focuses on isolating major muscle groups (arms, thighs, glutes, core, back, chest, shoulders). Barre classes use micro-movements, high repetitions, and extended holds to fatigue muscles, often incorporating the barre (as seen in traditional ballet studios) and light resistance from dumbbells, resistance bands, or small exercise balls.


How is Barre Different From Other Workouts?

When cross-training, runners have many options, but why choose barre? It targets key areas of fitness that’ll enhance your running and does so in a low-impact format.

By combining endurance, strength, stability, and mobility moves—without requiring you to jump—you can strengthen muscles that help you run without stressing joints and tendons.

While barre blends strength training, ballet, Pilates, and yoga, it’s unique for its total-body approach. For example, leg lifts followed by pulses and holds increase time under tension, building stamina and helping improve running efficiency.

“It seamlessly blends these modalities into one powerhouse class for a full-body workout,” says Amanda Jenny, who teaches virtual barre classes.


How Do Barre Workouts Benefit Runners?

Barre can fill gaps in many runners’ routines, such as strength training, lateral and twisting movements, and flexibility. “Cross-training with barre will provide a more well-rounded regimen, improving running and reducing injury risk,” says Katelyn DiGiorgio, Vice President of Training at Pure Barre.

Barre targets muscles supporting the hips, knees, and ankles, while strengthening the core for more efficient running. “Core strength helps the pelvis and lower back work together, resulting in less energy used when running,” says Jenny.

One of the key benefits of barre is its minimal impact on the joints, DiGiorgio adds. This allows you to build strength and endurance without adding stress to your running workouts.


An At-Home Ballet Barre Workout

Here are some recommended exercises to get you started. You’ll need a timer, a pair of light dumbbells (1-2 kg, or equivalent), and a chair, wall, or countertop for support. An exercise mat is optional.


  1. Push-Up to Pike
  • Targets: Biceps, chest, shoulders, core, glutes
  • How to: Start in a plank position, lower into a push-up, then pike your hips up like a downward dog. Repeat for 30 seconds, rest for 10 seconds, and repeat for another 30 seconds.

  1. Forearm Side Plank with Knee Drive
  • Targets: Obliques, core stabilisation
  • How to: In a side plank, lift the top leg and bend the knee towards the chest while bringing the opposite elbow to meet it. Repeat for 30 seconds, rest for 10 seconds, and switch sides.

  1. Hundreds to Roll-Up
  • Targets: Abdominals, obliques, deep core muscles
  • How to: Sit with legs extended at a 45-degree angle, perform a “hundreds” move (alternating arm lifts), then slowly roll up and down. Repeat for 30 seconds, rest for 10 seconds, and repeat.

  1. Standing Hip Abduction
  • Targets: Glutes, hamstrings, hip joint
  • How to: Stand sideways to a chair or countertop, flex your foot, and lift one leg out to the side. Sweep your arm overhead as you bring the leg to meet the standing leg, then lift it back to the side. Repeat for 30 seconds, rest for 10 seconds, and switch sides.

  1. Countertop Parallel
  • Targets: Glutes, lats, lower back muscles
  • How to: Stand with feet hip-width apart, hinge forward, and place one forearm on the countertop. Bring one leg behind and bend it towards your glute. Repeat for 30 seconds, rest for 10 seconds, and switch sides.

  1. Wide 2nd with Shoulder Work
  • Targets: Quadriceps, hamstrings, glutes, shoulders
  • How to: Stand with feet wider than hip-width apart, bend your knees to squat, and open your arms in a “T” position. Return to standing and repeat.

By adding these exercises to your routine, you can improve strength, endurance, and flexibility while supporting your running performance.

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