Strength meets grace – that is the essence of the barre workout .
Originally inspired by classical ballet, this workout combines elements of dance, Pilates, and functional fitness into an intense full- body workout. It strengthens muscles, improves posture, and tones the body – with flowing movements rather than explosive feats of strength.
Whether you're a beginner or a fitness pro, barre training is one of the most elegant ways to develop strength, balance, and body awareness. In this article, we'll show you the 10 best barre exercises you can use to customize your workout at home or in the studio—ideally with high-quality equipment from Atletica .
What is a barre workout?
The barre workout (from the French " barre" = bar) is a ballet-inspired full- body workout. It combines isometric muscle work—holding positions—with small, precise movements. The result: defined muscles, an upright posture, and a feeling of lightness in the body .
Benefits of Barre Training:
- Strengthens legs, buttocks, stomach, back and arms
- Improves posture and balance
- Promotes mobility and deep muscles
- Protects joints – ideal for all ages
- Effectively burns calories through constant muscle tension
An Atletica ballet bar or a stable training bar is the central tool – perfect for home, studios or corporate fitness rooms.
How does barre training work?
In contrast to classic strength training, the barre workout relies on controlled, small movements and the targeted tensing of specific muscle groups.
The exercises are often performed using your own body weight, but can be intensified using Atletica dumbbells, mini bands or Pilates balls.
Basic principles:
- Small, precise movements instead of momentum
- Maintain tension in the core
- Even breathing
- Concentration on posture and line
The 10 best barre exercises
1. Plie Squat (ballet squat)
Strengthens thighs, glutes and core.
This is how ' s:
- Stand with your feet slightly apart , toes pointing out.
- Bend your knees slowly outwards, keeping your back straight.
- Hold down briefly, then straighten up again.
- 3 sets of 15 repetitions.
Variation : Use Atletica mini band above the knees for additional resistance.
2. Relev é Hold
Trains calves and balance.
This is how ' s:
- Stand upright at the ballet barre or wall.
- Lift your heels and stand on your tiptoes.
- Hold the position for 10 seconds, then slowly lower.
- 10 repetitions.
Tip : On an Atletica Gym Mat for non-slip support.
3. Arabesque Lift
Shapes legs, buttocks and lower back.
This is how ' s:
- Hold on to the bar with one leg stretched out behind you.
- Raise and lower the leg slowly, foot straight.
- 12 repetitions per side.
With Atletica : Use an ankle cuff or mini band for more intensity.
4. Pulse Lunges
A dynamic lunge with small movements.
This is how ' s:
- One foot forward, knee at a 90 ° angle.
- Hold the position and pulse 15 small up and down movements.
- Change page.
Goal : Strengthens legs, glutes and core stability.
5. Barre Push-up
Elegant variant for arms and shoulders.
This is how ' s:
- Hands on the ballet barre or a rack , body in plank position.
- Bend your arms and push yourself back up.
- 3 sets of 10 repetitions.
Alternative : Use an Atletica power station for variable grip height .
6. Side Leg Lift
For hips, side thighs and waist.
This is how ' s:
- Hold on to the bar with one leg stretched out to the side.
- Raise and lower the leg 15 times, holding tension.
- 2–3 sentences per page.
Variation : Use Atletica Miniband around the ankles for extra resistance.
7. Ballet Arm Series
Defines shoulders and arms – without weights.
This is how ' s:
- Arms at shoulder height , make small circular movements forward and backward .
- Then bend and stretch your elbows.
- 60 seconds per exercise section.
With Atletica dumbbells (1–2 kg) the exercise becomes more challenging.
8. Attitude Lift
Classic barre exercise for the buttocks and back of the legs.
This is how ' s:
- Hold on to the bar and lift one leg backwards, slightly bent.
- Small, controlled up and down movements.
- 15 repetitions per side.
Goal : Activates the deep muscles and improves mobility.
9. Core Balance Plank
Combines barre and core training.
This is how ' s:
- Get into a plank position on your forearms.
- Lift one leg at a time, keeping your hips stable.
- 3 sets of 10 repetitions per side.
Atletica tip: Use a training mat or balance pad to further challenge your core.
10. Cool-down stretch
Conclusion for flexibility and regeneration.
This is how ' s:
- Grab the bar with both hands.
- Bend forward slowly, back long, shoulders relaxed.
- Hold for 30 seconds.
Goal : Promotes mobility and relaxation after training.
Training plan: How to build your barre workout
|
day |
focus |
Length of time |
Example exercises |
|
Monday |
Lower body & buttocks |
35 minutes |
Plie squats, pulse lunges, side leg lifts |
|
Wednesday |
Core & Balance |
30 minutes |
Core Plank, Arabesque, Attitude Lift |
|
Friday |
Upper Body & Stretch |
25 minutes |
Ballet Arm Series, push-ups, cool-down stretch |
Tip : By combining it with Atletica mini bands , dumbbells or a training bar, your barre training becomes more intense and functional – perfect for defined muscles and strong core stability.
Conclusion: Strength meets elegance
The barre workout is the perfect blend of strength training, mobility and aesthetics .
Every movement is controlled, precise, and powerful—ideal for building muscle, improving posture, and developing body awareness.
Whether you want to start your workout gently or specifically shape your body , Barre offers you both – control and strength, combined with grace.
Atletica – Quality that moves
With Atletica training bars, mini bands , Pilates balls and gym mats, you can make your barre workout professional and stylish – whether in your home gym, fitness studio or company.
Our equipment combines functionality, aesthetics , and durability—perfect for a workout that combines strength and elegance.
Discover the right equipment now at atletica.de and take your barre workout to the next level.
