HIPS

Strengthening the hips is crucial for dancers because it directly impacts their stability, mobility, and injury prevention. Strong hip flexors and abductors allow dancers to achieve higher développé, battement, and arabesque lines. They also help dancers maintain balance during turns, balances, and extensions. It's where turnout originates, which is essential in all styles of dance. Weak hips can lead to overcompensation by other muscles, especially the lower back, knees, and ankles, increasing the risk of injury.

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.

Ball Squeezes

Lay on your back with your knees bent and feet flat on the floor. Place any sized yoga ball between your knees. Squeeze it slowly and hold it for a moment, then slowly release the tension.

Hip Bridge

Lay on your back with your knees bent and feet flat on the floor. Contract your glutes to lift your hips off the ground until your trunk is aligned with your legs. Slowly return to the starting position and repeat. You can hold a weight across your hips for an added challenge.

Lateral Lunges

Hold a weight with both hands and stand with feet wider than shoulder-width apart, facing forwards. Bend one knee at a time and return to the standing position. Your torso will slightly lean forward, but keep the back straight. Can be done without the weight.

Seated Leg Raises

Sit on the floor with your legs extended. Place an object to the right of where your feet are. Start with a low object and gradually increase the height. One at a time, lift your leg over the object and land it on the other side. Maintain a straight back by engaging your core. Hands are off the body in any position that's comfortable. You can use ankle weights for an added challenge.

Single Leg Circles

Begin by lying on your back with one leg extended up to the ceiling and the other leg stretched out long on the floor. Circle your leg using smaller circles to start and gradually make larger circles. Try not to move your hips while circling your leg. Hold a resistance band around the top foot for an extra challenge.

Hip Marches

Stand upright with your feet hip-width apart with a looped resistance band around both feet. Engage your core and slowly lift your right knee up and out in front of you, stopping when it reaches hip height. Slowly lower your leg back down. Focus on keeping your foot directly under your knee, your hip level, and your standing-leg knee, hip, and ankle in line.

HIPS

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