GLUTES
Strengthening the glutes is essential for dancers because these muscles provide power, stability, and injury prevention. The glutes are the primary muscles used in jumping (like grand jetés, sautés, and leaps). Strong glutes make it easier to maintain turnout. Weak glutes can lead to lower back pain, knee pain, and hip injuries because other muscles overcompensate.
Squats
​Stand with your feet shoulder-width apart. Place a resistance band above your knees and/or hold a weight. Bend your knees and hips and sit back into the squat while lowering your body. Stretch your knees to return to the starting position.
Kickbacks
Place a resistance band around your ankles and/or foot and stand with your feet hip-distance apart. Tighten your glutes and tuck your pelvis in. Kick your leg out behind you until the band is tight, and bring your left foot back to the starting position.
Clams
Lay on your side, stacking your legs with knees bent at a 90-degree angle at hips, knees and feet. Place a resistance band around your legs above the knees. Externally rotate the top knee as much as is comfortable without dropping your hip back. Hold for a moment and bring your knee back down. Can be done without the resistance band.
Fire Hydrants
Begin on your hands and knees with your hands under your shoulders and your knees under your hips. Lift one leg off the floor, moving your knee out to the side and toward the ceiling. Keep your knee in a 90-degree bend during the entire movement. Keep hips level and bring the leg back down.
Dead Lift
Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs. Push your butt back while slightly bending your knees, your torso will lean forwards. Think of sending your hips backwards. Then, push your hips forward and stretch your knees to return to the standing position. Do not push your hips all the way forward, as it will hyperextend your spine.
Donkey Kicks
Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Keeping your knee bent, extend one leg back and toward the ceiling. Hold this position for a moment, focusing on squeezing your glute muscles, and return to your starting position.
Clams with a Kick
Lay on your side, stacking your legs with knees bent at a 90-degree angle at hips, knees and feet. Feet will be off the floor in line with your hips. Externally rotate the top knee as much as is comfortable without dropping your hip back. Stretch the leg outwards with a flexed foot and bend it back in. Then, bring your knee back down keeping your feet off the floor.
Lateral Squat Walks
Place a band above your knees and get into a squat position. Take small and controlled steps from side to side, remaining in the squat position.