Barre Workout at Home: How to Get Started

As more and more people forgo fitness studios to exercise at home, one workout is gaining renewed buzz: barre.

Not only does a barre workout work muscles you didn’t even know you had, but it’s also easy to do at home.

“Joining a barre class online is a great way to stay in shape at home,” says Andrea Fornarola, CPT, ACE, and AFAA, founder and director of Elements™ Fitness Studio.

Here’s everything you need to know about doing a barre workout at home.

What Is Barre?

Barre is a full-body strength training workout that incorporates moves from ballet, Pilates, and yoga.

Most of the exercises use bodyweight resistance — with the exception of light weights for arm exercises — and require you to balance with a hand on a ballet barre or sturdy chair for support.

There are dozens of different barre classes, but most barre workouts alternate between isometric holds and compound exercises (like squats) with micro-movements.

What Are the Benefits of a Barre Workout?

The benefits of a ballet barre workout include “increased strength and flexibility,” Fornarola says, not to mention improved muscular endurance and range of motion.

Plus, barre is low-impact, so there’s typically less risk of injury, says Kelly Bryant, YA ERYT-200, RPYT, NASM-CPT, and creator/founder of Kelly Bryant Wellness.

“There’s also a very strong focus on posture and core strength, which — if done correctly — can help prevent low-back pain and other aches and pains,” she adds.

Can You Do a Barre Workout at Home?

Yes! All you need is a couch, sturdy chair, or countertop as a stand-in ballet barre, Bryant says.

You may also want a set of light weights (two to five pounds) and resistance bands.

If you’re looking for a barre home workout, Barre Blend with Elise Joan is a great place to start — it’s a low-impact, total-body workout program.

The program also includes cardio interval training in each workout to keep your heart rate up and help burn calories and fat.

7 Exercises for Your Next At-Home Barre Workout

Because barre focuses on small movements — like moving your leg up and down by half an inch — the reps are higher. 30 to 50 reps for each exercise is normal, Bryant says. “For example, 10 slow reps, 10 on-tempo, and 20 pulses.”

And remember: good form is critical. Be sure to follow along with an instructor and check out your form in the mirror if you’re just starting out, she adds.

Here some barre moves to give you an example of what to expect:

1. Plié tendu

Target areas: Glutes, adductors, calves, quadriceps, shoulders.

Instructions

Assume second position: torso tall, feet wider than shoulder-width, toes turned out, arms extended outwards.
Keeping your torso vertical, bend your legs into a plié.
Rise from the plié, then extend your right leg and point your toes, lightly tapping them on the floor.
Return to the starting position and repeat.

Perform

30 seconds slowly.
30 seconds at a fast pace you can control.
30 seconds with your arms in high fifth position—reaching overhead.
Repeat the entire sequence performing the tendu with the other leg.

2. Dancer arm circle

Target areas: Shoulders.

Instructions

Holding a light dumbbell in either hand, stand with your feet parallel and wider than shoulder-width.
Keeping your shoulders down, extend your arms outward to the sides, palms down.
Circle your arms forward, drawing about a 12-inch diameter circle in the air with each hand.

Perform

10 seconds slowly.
30 seconds at a fast pace you can control.
Repeat the entire sequence, this time drawing circles in the reverse direction.

3. Second position tendu sweep

Target areas: Adductors, glutes, quadriceps, calves, core.

Instructions

Stand tall with your feet in second position (feet wide, toes turned outwards), right hand extended out to the right, left hand holding a countertop or high chair for balance.
Plié as deeply as you can comfortably.
As you rise from the plié, point your right foot, touching the floor lightly with your toes.
Sweep the toes of your right foot in a half-circle lightly along the floor, finishing with your right leg crossing over your left.
Simultaneously draw your right hand in front of and across your body.
Reverse the motion to return to the start position. Continue performing reps for 40 seconds.

Perform

40 seconds on one side.
Switch sides and repeat.

4. Second position relevé (jump optional)

Target areas: Calves, quadriceps, adductors, glutes, core.

Instructions

Stand tall with your feet in second position (feet wide, toes turned outwards), holding a countertop or high chair with both hands for balance.
Point your toes and balance on the balls of your feet.
Keeping your torso upright, lower your heels to the floor and plié.
Rise from the plié and come up onto the balls of your feet.

Perform

10 seconds slowly.
30 seconds at a fast but controlled pace; or 30 seconds with a sauté — a small jump — off the floor on each rep.

5. Foldover

Target areas: Glutes, hamstrings, lower back.

Instructions

From a standing position, fold forward, placing your forearms on a countertop or on the back of a high chair, and your head on your forearms.
Maintain a flat back and press your chest towards the floor.
Without over-arching your back, raise your leg right leg directly back behind you as high as possible, keeping the toes of your right foot pointed.
Lower your leg to the floor, tapping the toes of your right foot to the floor.
Repeat.

Perform

30 seconds slowly.
30 seconds at a fast pace you can control.
Repeat the entire sequence with your other leg.

6. Hamstring series

Target areas: Glutes, hamstrings.

Instructions

Stand tall with your hands lightly touching a countertop (or the back of a chair) for balance.
Bend your right knee lifting your heel as high as possible.
Squeeze your right hamstrings isometrically.

Hold: 30 seconds.

Keeping your heel lifted and maintaining excellent posture, pulse-squeeze your right glute, pushing your right knee back as far as possible on each rep.

Repeat: 20 seconds.

Keeping your heel lifted and maintaining excellent posture, raise your knee out to the side, pulse-squeezing your glute and abductors on the right side.

Repeat: 20 seconds.

Switch to the other side and repeat the entire sequence.

7. Side lying développé

Target areas: Abdominals, obliques, quadriceps.

Instructions

Lie on your left side, propping your body up on your left elbow, legs stacked, feet pointed.
Raise your right leg an inch or two away from your left. This is the starting position.
Bend your right knee, drawing the toes of your right foot lightly along the inside of your left leg.
Kick your right leg up towards the ceiling.
Lower your leg, returning to the starting position.

Repeat: 40 seconds slow, 40 seconds fast.

Perform the same movement in reverse, keeping your right leg straight as you raise it upwards, then bending your knee, so your toes come close to your left knee, then straightening your right knee as you lower your leg to the starting position.

Repeat: 40 seconds slow, 40 seconds fast.

Roll onto your right side and repeat.

Xtend Barre Sample Workout

Looking for a full-body barre routine? Try this 30-minute sample workout from Xtend Barre with Andrea Rogers. You’ll get a mix of cardio, Pilates, and ballet fundamentals that’ll work muscles that you’ve never trained before — no barre required!

“We approach movement as a dancer would, working with very few props, and staying aware of how we’re moving,” says Rogers. The result? “More endurance, strength, and flexibility, with greater mind-body awareness and focus.”

If you want more workouts, BODi Previews offers 130+ FREE workouts that range from strength training and cardio to yoga, Pilates, and barre.