What Is a Barre Exercise? A Newbie’s Information

It’s easy to assume that barre is just a ballet-like workout for those who couldn’t make it on the professional stage—after all, there’s a legitimate barre in the studio, and it seems to require the fancy footwork you might see on Dance Moms. But that idea couldn’t be further from the truth.

“A lot of people think it’s ballet,” says Fallon Santiago, a certified barre instructor in New Jersey. “It has some elements of ballet, but it’s so much more than that—that’s not even scratching the surface.”

So what is barre, exactly? Consider this your all-inclusive guide to the low-impact workout method. Below, you’ll find details on the movement style, its potential benefits and downsides, plus what to expect in your first class so you don’t feel like a fish out of water.

First things first: What is barre?

Despite its connotations with ballet, barre is its own unique workout style. Think of it as a combination of Pilates, resistance training, dance, and yoga, Santiago says. Thanks to that mix of methods, each barre class is a full-body workout, tapping into your muscles’ endurance and strength, improving range of motion and flexibility, and promoting better posture and alignment, says David McMahan, the director of training and technique at Pure Barre.

What sets it apart from Pilates (along with the lack of reformers and other contraptions) is that barre is largely beat-based, Santiago says. All the movements are synced to the tempo of the music. It’s fast-paced and high-energy like a dance class and uses variations of ballet foot positions (think: “first” and “second” position).

And much like a yoga session, you’ll flow seamlessly from one exercise to the next. You won’t hear specific yoga jargon, but you’ll practice similar moves like downward dog, cobra, and planks, especially during the warmup and cooldown, Santiago says.

It’s also a high-rep workout, meaning you’ll spend a lot of time performing each exercise. You might spend three to four minutes on a single move (spicing it up with variations and progressions throughout) before moving on to the next. All these features combined create a workout experience that flies by.

“When you’re done with your 50-minute workout, you feel like you’ve been there for 20 minutes, but you’ve got this full-body workout, and you’ve hit all your body parts in a really fun way,” Santiago says.

The benefits of barre that’ll convince you to add it to your routine

1. It’s low-impact

Barre is a low-impact workout method, meaning it doesn’t put much external stress on your joints. In a typical barre class, you won’t be tasked with jumping or other exercises that might put wear and tear on your joints over time. “It’s all going to be very, very forgiving and very easy on your joints, which makes it great for all different types of people,” Santiago says.

The low-impact nature of barre makes it a great option for folks recovering from injury or looking to reduce their risk of future injuries, she adds.

But “low-impact” doesn’t necessarily mean “low-intensity.” In a barre class with a cardio component, you might get your heart rate up with fast-paced lunge variations and downward dog flows, rather than traditional cardio moves like jump squats or skaters.

“When you’re done with your 50-minute workout, you feel like you’ve been there for 20 minutes, but you’ve got this full-body workout, and you’ve hit all your body parts in a really fun way.” —Fallon Santiago

2. It builds full-body muscular endurance

In a classic barre class, you’ll spend a good chunk of time working your muscles in small ranges of motion or holding one position for an extended time, McMahan says. The added challenge is to maintain your alignment throughout these pulses or holds. In doing so, you’ll build muscular endurance, or the ability to produce and maintain force production for prolonged periods. Trust us, it’s much more exhausting than it seems.

Consider this: You might start a series in “first position.” You’ll stand next to the barre with your heels together and toes turned apart. Keeping your core engaged and a strong posture, you’ll rise up onto your tippy toes then create a soft bend in your knees, Santiago says. You’ll start performing little pulses, lowering and lifting your body a few inches by bending your knees. Then, you might add onto that movement, increasing the range of motion, slowing down, or speeding up to match the beat of the music. You might even try kicking one leg out while holding the squat, she says.

“Because you’re in that turned-out position with your heels together, toes apart, you’re working those inner and outer thighs,” Santiago says. “You’re also working the core, because the core is engaged the whole time. You have to keep your glutes engaged the whole time to keep that spine in alignment with a strong posture. So even though it’s a thigh-focused exercise, you’re also still getting that work on your backside as well.”

Altogether, you might spend three to four minutes on this one combination, she says. And that’s when you might see what instructors call “the shakes”—that muscle trembling and “burning” you experience after contracting your muscles for so many reps.

Boosting muscular endurance can make everyday activities—like pushing a hefty stroller, climbing up your apartment building’s stairs, and working at your desk with a healthy posture—feel less fatiguing.

“A lot of times in those smaller movements, you’re engaging the muscles a little differently,” McMahan explains. “Even though you’re kind of pulsing or [slightly] moving, there’s more of an isometric component that’s happening in the muscles that then challenge them to be able to maintain the position, and which then connects into posture, into joint stability, into muscle tone.”

3. It can help reduce your risk of pain and injury

Barre has two key focuses: strengthening your larger muscle groups and the small stabilizer muscles around your joints, plus increasing and maintaining flexibility. Prioritizing both of these elements in your training can help minimize the risk of injury due to issues like poor joint stability or overly tight muscles, McMahan says.

A small 2021 study published in PeerJ, for instance, found that poor-quality movement patterns and low levels of flexibility each increased the risk of injury in young, physically active adults.

“The balance between strength and flexibility helps the body, just in general, work more from a sense of balance so that no one part of the body is over-tight or over-loose or unconditioned that it pulls and creates that imbalance, which can lead to pain, inflammation, and other injuries over time,” he explains.

4. It’s suitable for any fitness level

Barre is designed with folks of all fitness levels and backgrounds in mind, says McMahan. At Pure Barre, there’s only one level of class—you won’t find “intermediate” or “advanced” sessions like you might see on a, say, yoga schedule.

Anyone can come to class and scale it, making it more challenging or easing up the intensity. Whether you’re brand new to fitness in general or you’re looking for a toned-down active recovery day, you can make a barre class work for you.

Okay, so does barre have any drawbacks?

Barre fits into an interesting space in the boutique fitness realm: It’s upbeat, fast-paced, and what Santiago describes as party-like, but it’s still low-impact. If you’re in the mood for a chill, slow-moving type of workout, barre may not be for you.

The same idea holds true if you’re looking to bounce around the entire class, Santiago says. “A lot of times, for people who are used to super-high-intensity aerobic classes or dance cardio, it can feel limiting to them, because they’re not jumping around and doing all that higher-impact cardio type of thing.”

Because barre uses lighter dumbbells (about two to three pounds in a classic class, though some may use 10- and 15-pound weights), folks who already have a solid level of strength and want to gain more likely won’t make those improvements in a barre setting.

And like other boutique fitness classes, barre can initially feel overwhelming to newbies, McMahan says. “Even in a more restorative class, it’s more of a fast-paced class,” he says. “Things are happening quickly. The cueing is very quick… It can be intimidating for a first-time client because, again, it’s just almost an overload of information initially. [You’ll need to] stick with it for a little while and get used to that verbiage to be able to unlock the benefits of the classes.”

What to expect during your first barre class

Barre classes, which are typically 45 to 50 minutes, seem to move at a mile a minute. If it’s your first time, show up about 10 minutes early to clear your mind and, if your instructor is available, chat with them about any concerns you have or injuries you’re dealing with.

You’ll typically start class in the center of the room, away from the bar, with a warmup. Then, you’ll perform some standing exercises, and later on, you’ll do a segment of barre-based movements and mat-based exercises, Santiago says. An average barre class is broken down into legs, glutes, and core sections, though upper-body work is also incorporated. Along with the barre, you might use a set of mini bands, a Pilates ball, and a set of light weights throughout the workout, she adds.

The barre workout itself is going to be fast-flowing with continuous movement, so there won’t be much dedicated downtime, Santiago says. There will be opportunities to stretch and take a quick breather throughout class, but if you need a longer break, take it.

Although the instructor will be quickly throwing cues at you, the language they use is generally more intuitive, Santiago says. Ballet terminology is used sparingly to make the classes accessible. Instead of saying, “Get into first position and relevé,” for example, your instructor will explain the posture to you in an easily digestible way, like, “Stand with your heels together and toes apart, then rise up to your tippy toes and bend your knees softly,” she explains.

What to wear to a barre class

Before you head to your first barre class, make sure to outfit yourself with these essentials.

• Grippy socks: Some studios allow you to take class barefoot, but both Santiago and McMahan recommend wearing grippy socks ($8), which provide extra traction and can help you feel more stable while performing the moves.
• A form-fitting top: A fitted tank top ($58), shirt ($68), or long-line sports bra ($29), will allow your instructor to see your alignment and offer guidance to correct your form if necessary, Santiago says.
• Leggings or form-fitting pants: You’re best off wearing leggings ($55) or fitted pants ($65) instead of shorts, as the resistance bands used around your thighs may feel uncomfortable on bare skin, McMahan says. Fitted options are also preferred so your instructor can easily check your alignment.

“It’s all going to be very, very forgiving and very easy on your joints, which makes it great for all different types of people.” —Fallon Santiago

Who is barre best for?

Thanks to its full-body benefits and accessibility, barre can be a valuable addition to anyone’s routine, according to the experts. Still, the combination of postural work, resistance training, and flexibility can be particularly helpful as you get older, with your body continuing to curve forward, bone density declining, and muscles and connective tissue tightening, McMahan says.

“[Barre helps you] be able to keep that verticality of the upper body, that posture, so then you’re able to go into those later years stronger and also feeling more aligned and confident,” he says.

Due to its low-impact nature, barre is generally safe to perform if you are recovering from a joint injury, are pregnant, or have any pre-existing conditions—just make sure to get the go-ahead from your healthcare provider before attending your first class. That said, it’s a smart idea to get clearance from your healthcare provider before starting any new workout program, even if you’re generally healthy, McMahan says.

If you get the green light, come to class 15 minutes early and let your instructor know so they can provide modifications and options if necessary. Importantly, listen to your body. “Yes, the classes are designed by a group of experts for general conditioning, for the general body that’s without various [medical conditions], but listen to your body,” McMahan says. “Listen to parameters that have been given to you by either a doctor or physical therapist.”

7 main barre moves to know

Want to practice the basics before your first class? Here, Santiago demonstrates seven fundamental barre exercises and explains how to do them with proper technique.

1. Hip-width parallel position

1. Stand facing the barre, with your feet parallel and hip-width and your hands resting shoulder-width apart on the barre. Your elbows are bent gently at your sides.
2. Keeping your chest lifted, shoulders stacked over hips, and core engaged, lift your heels so you’re standing on your toes. Bend your knees softly, then tuck your hips slightly to maintain a neutral pelvis. This is the starting position.
3. Take a deep breath, then begin to pulse: On an inhale, bend your knees to lower down for two counts, roughly two inches. On an exhale, press into your toes to lift for two counts, roughly two inches.
4. Repeat.

2. First position

1. Stand with your left side next to the barre, with a mini loop band around your thighs (optional). Glue your heels together and turn your toes out so your feet form a “V” shape.
2. Place your left hand gently on top of the barre. Keeping your chest lifted, shoulders stacked over hips, and core engaged, lift your heels so you’re standing on your toes. Bend your knees softly, then tuck your hips slightly to maintain a neutral pelvis. Keep your heels glued together. This is the starting position.
3. Take a deep breath, then begin to pulse: On an inhale, bend your knees to lower down an inch or two. On an exhale, press into your toes to lift an inch or two.
4. Repeat.

3. Chair position

1. Stand facing the barre, with your feet parallel and hip-width apart and your hands resting shoulder-width apart on the barre. Your elbows are bent gently at your sides. Place a Pilates ball in between the thighs (optional).
2. Keeping your chest lifted, shoulders stacked over hips, and core engaged, lift your heels so you’re standing on your toes. This is the starting position.
3. Take a deep breath. On an inhale, grab onto the barre, send your hips back, then bend your knees to lower into an invisible chair. Keep your heels lifted, arms straight, back flat, and shoulders stacked over your hips.
4. Continue lowering until your legs are bent at roughly 90-degree angles.
5. While holding the squat, squeeze the ball, then release.
6. Repeat.

4. Wide second position

1. Stand with your left side next to the barre, with your feet wider than shoulder-width apart and your toes turned out.
2. Place your left hand on the barre and place your right hand on your hip. Alternatively, extend your arms forward in front of your chest, with a mini loop resistance band wrapped around both hands. Press your palms out into the band and hold the tension.
3. Keeping your chest lifted, shoulders stacked over hips, and core engaged, lift your heels so you’re standing on your toes. Bend your knees softly, then tuck your hips slightly to maintain a neutral pelvis. This is the starting position.
4. Take a deep breath. On an inhale, send your hips back, then bend your knees to lower into an invisible chair. Keep your heels lifted, arms straight, back flat, and ankles aligned with your knees.
5. Continue lowering as far as comfortable.
6. Hold this position, then open your hips, pressing your knees out to the sides of the room.
7. Repeat.

5. Fourth position

1. Start in first position with your left side next to the barre, your heels together, and your toes turned out. Place your left hand on top of the barre and place your right hand on your hip or reaching forward in front of your chest. (Resistance band around your thighs optional)
2. Step your right foot forward, maintaining the slight turn outward.
3. Keeping your chest lifted, shoulders stacked over hips, and core engaged, lift your heels so you’re standing on your toes. Bend your knees softly, then tuck your hips slightly to maintain a neutral pelvis. This is the starting position.
4. Take a deep breath, then begin to pulse: On an inhale, bend your knees to lower down an inch or two. On an exhale, press into your toes to lift an inch or two. Keep your body weight evenly distributed between both feet.
5. Repeat.

6. Standing bent leg (45-degree angle)

1. Start in first position facing the barre, with your heels together and your toes turned out. Your hands are resting shoulder-width apart on the barre, with your elbows bent gently at your sides.
2. Bend your left leg softly, then extend your right leg behind you, about 45 degrees away. Keep your right leg straight, toes turned outward, and foot pointed. Keep your chest lifted, shoulders stacked over hips, and core engaged. This is the starting position.
3. Take a deep breath, then begin to pulse: On an inhale, lower your right leg an inch or two. On an exhale, engage your glutes to lift your right leg an inch or two.
4. Repeat.

7. Foldover

1. Stand facing the barre, with your feet parallel and hip-width apart and your hands resting shoulder-width apart on the barre. Your elbows are bent gently at your sides.
2. Rest your left forearm on the barre and shift your body weight into your left leg. Bend your right leg to 90 degrees behind you and place a Pilates ball in between your right leg’s calf and thigh. Squeeze the ball.
3. Hinge forward from the hips to rest your right forearm on top of the barre. Rest your head gently on top of your hands.
4. Lift your right leg up toward the ceiling so your knee is in line with your hip. Keep a soft bend in your left leg and flex your right foot. This is the starting position.
5. Take a deep breath. Squeeze into the ball, then release.
6. Repeat.