HIPS

Working on hip flexibility is very important for dancers because it enhances their range of motion, technique, and overall performance quality. Flexible hips allow dancers to achieve higher leg extensions, deeper splits, and fuller turnout. It enhances stability in movements like arabesques, tilts, and balances. Tight hips can lead to overcompensation in the lower back, knees, or ankles, increasing the risk of strain or injury. It makes isolations, undulations, and hip rolls look smoother and more dynamic.

Figure 4

Begin sitting on the floor with your knees bent, feet on the floor and hands behind you also on the floor. Take one leg and turn it out at the hips so the knee is facing outwards. Maintaining your turnout, place that ankle in front of the other leg. For a deeper stretch, lean your body forward.

Frog

Start on your hands and knees with your hips in line with your knees. Lower your hips and slide your knees outwards, keep your ankles in line with your knees. As you move, you can go on your elbows or flat on your stomach.

Hip Flexor Stretch

Kneel on one knee, creating a 90-degree angle in both knees. Tilt your pelvis backwards to flatten your lower back and transfer your weight forward until you feel a gentle stretch on the front of the lower leg. Maintain your upper body upright and your lower back flat (not arched).

Pigeon

Start in downward dog. While shifting your weight forward, bring your right knee toward your right wrist and your right foot towards the left wrist, and flex that foot. Make sure your hip bones are parallel to each other, facing forward. Lower your left leg directly behind you to the floor, keeping it extended. Lean your torso as far forward as needed to feel a stretch and move onto your elbows if desired.

Open Lizard

Begin in a lunge position with your back leg resting on the floor with your hips down and your hands in front. Turnout your front leg so your knee lowers to the ground. You will begin to move onto the outside of that foot.

Butterfly

Starts by sitting on the floor with knees bent and feet on the floor. Externally rotate your hips to let your knees lower to the floor. Ensure your feet stay together and knees down as you lean your torso forward towards your feet.

Lunge

Start kneeling on one knee with your hands placed beside your front foot. Slide your back knee along the floor backwards while lowering your hips. Maintain a flat back and ensure your front knee is in line with the ankle.

Crossed Leg Reach

Sit on the floor with your right leg stacked on your left. Ensure your right ankle is in line with your left knee and your right knee is on top of your left ankle. Lean your torso forward to feel a stretch, and allow your hands to reach forward. For an added challenge, stack both knees in your midline.

HIPS

Move To Improve