What Is Barre—And What Should You Wear To Do It?

As Alsip said, barre consists of compound movements—meaning movements that recruit one or more large muscle groups and at least two primary joints—and research has indicated that these types of exercises can be a major boon for overall strength.

Take, for example, the findings of a study found in a 2017 issue of the journal Frontiers in Physiology. The study authors suggested resistance training programmes that include multi-joint exercises improve muscle strength and maximal oxygen consumption more efficiently than programmes primarily geared towards single-joint movements.

A plié squat is just one compound exercise you'll encounter in a barre workout. Plié squats are performed in small pulsing movements, often on the toes, standing beside the barre with one hand resting on it for balance. The objective is to not rise up to a full standing position until muscle failure (fatigue) in the leg muscles is reached, as this can improve muscle strength.

In fact, a 2016 study found in the journal, Frontiers in Physiology suggested that performing low-intensity resistance training until muscle failure may be just as effective at increasing muscle mass and strength as doing high-intensity resistance training in shorter bouts/reps.

As Gretchen Stumpf—a barre instructor and studio owner in Richmond, Va. —noted, instructors work to target all major muscle groups during a barre workout, but especially those in the lower body.

"Thigh work is probably the most consistent across all types of barre programmes, where we are using the barre mostly for balance but working in very small, controlled movements to really build strength in those muscles", she said. "You may have heard about the 'shaking' that can occur during this section when your muscles are pushed to their limits. We encourage muscle fatigue to build strength in a shorter amount of time, enabling us to get a full-body workout within one class", Stumpf said.

In a 50-minute class, which is typical of studios, you can expect a warm-up—usually dynamic stretching—followed by the workout itself, which has small amounts of stretching throughout after specific muscle groups are worked, Stumpf said. A slightly longer full-body stretch and some breathing is used to end the class.

Core movements and poses found in Pilates and yoga practices such as the C-curve and flat back abs, are also found in barre. Additionally, dynamic stretching—which is a focal part of barre workouts and includes stretches such as seated twists and lunges—may improve range of motion in the knees and improve hamstring muscle flexibility, as noted in a 2019 study.

If you're interested in trying a group barre class, Stumpf encouraged doing research on local studios. Make sure there is information on the website about the instructors and class descriptions to see if it would be a good fit for you and your goals.

Brianna Brandow, certified barre instructor and co-owner of a studio in Davis, Ca., said that many studios have their own vibe, so it's important to test out a few different locations. "You'll know when it feels right 'cause you will want to go back", Brandow said. "When it comes to exercise, consistency is key".

It's helpful to note that you can walk into a barre workout without ever having taken a dance class or even a group fitness class. Instructors often offer modifications for moves—whether you have an injury, discomfort or health condition—and may even have props, such as yoga blocks, to help perform the workout within your current capabilities.

And, if group settings aren't your thing, that's also OK—you can do barre at home following a video from a trusted certified instructor. Of course, one key piece of equipment is required for barre workouts: Something stable to rest your hands on. A solid chair should suffice, so long as it doesn't move when weight is placed on it. Always check in with your doctor before trying out a new exercise.

A big part of being prepared for a barre workout comes down to what you wear when you're doing it. This is especially true in a group fitness setting—you don't want your outfit to get in the way of an instructor evaluating your form.

"Instructors can help you best when we can see the form of your body, [because] alignment is a key component of barre", Brandow said.