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Do you want to get better at girl group choreography? (or boy group choreography?): Change your dance posture with the use of SFL (Superficial Front Line) and SBL (Superficial Back Line).

Updated: May 6

To better perform K-pop boy group and girl group idol choreography, understanding and utilizing the Superficial Front Line (SFL) and Superficial Back Line (SBL) can be transformative. These myofascial lines, as detailed in Thomas Myers' Anatomy Trains, are crucial for controlling posture, movement, and stability in dance.

Superficial Front Line (SFL): Energizing Your Performance

The SFL runs from the top of your feet, up the front of your legs, through your torso, and ends at the top of your skull. It encompasses vital muscle groups like the toes, feet, shins, thighs, pelvic floor, abdominals, chest, and neck muscles.

Functional Impact on Dance:

Forward Movement and Stability: The SFL is instrumental when your choreography requires forward movement and maintaining a center of gravity that enhances both the power and stability of your movements. This line activates especially during movements that pull the body downward, like during aggressive dancing or when executing down-bounce movements typical in hip-hop or K-pop boy group dances.

Characteristics: This myofascial line supports dynamic, powerful movements such as forward jumps, kicks, and sharp, angular motions. It's particularly prevalent in styles that demand a more aggressive and grounded presence.

Superficial Back Line (SBL): Enhancing Poise and Elegance

Conversely, the SBL starts from the bottom of your toes, travels up the back of your legs, along your spine, to the top of your head. It includes the calves, hamstrings, gluteus maximus, spinal erectors, and occipital muscles.

Functional Impact on Dance:

Posture and Extension: The SBL is critical for maintaining an upright posture and for extending the hips and spine. It's heavily utilized in dance styles that require holding a straight body position or adopting postures typical of ballet, jazz, or K-pop girl group choreographies.

Characteristics: This line is key for movements that showcase grace, fluidity, and expressiveness, often including backbends, turns, and extensions that promote a lengthened spine and elegant lines.

Integrating SFL and SBL in K-pop Dance:

By understanding these lines, you can dramatically improve how you approach and execute both boy group and girl group choreography:

Diverse Movement Quality: Learning to activate and control these myofascial lines allows dancers to seamlessly switch between the sharp, powerful style often seen in boy group dances and the graceful, flowing movements characteristic of girl group performances.

Customization of Dance Styles: This knowledge empowers dancers to adapt and infuse their performances with a range of expressive qualities, enhancing the versatility and diversity of their dance repertoire.


The effective use of the SFL and SBL not only elevates the technical execution of dance but also enriches the dancer's expressive capacity.  This is ideal for anyone eager to deepen their understanding of dance mechanics and explore the full spectrum of their movement potential.

Training with a deep understanding of the SFL and SBL prepares dancers not just to perform, but to innovate and impress across any dance genre. This approach does not restrict to traditionally gendered moves but opens up a spectrum of expressive possibilities through movement quality.

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