LEGS

Strengthening the legs (calves, quads, and hamstrings) is essential for dancers because it directly impacts their power, stability, and overall performance quality. They help with power in jumps and controlled landings. Strong legs help dancers maintain balance during relevés, turns, and balances. It helps dancers achieve greater leg extensions and maintain them with control, and they also support the knees. Weak leg muscles can lead to overcompensation in the hips, lower back, or ankles, increasing the risk of injury.

Lunges

Stand with one foot forward and the other one back with the toes tucked. Hold a dumbbell in each hand with your palms facing each other. Bend your knees at a 90-degree angle and let your bottom knee hover just above the floor. Push through your right heel to straighten your legs and return to the starting position.

Sumo Squat

Start by standing with your feet wider than shoulder-width apart and turned out, holding a dumbbell in with both hands. Bend your knees and lower your body down into a squat. Stretch your knees to return to standing. Make sure to keep your core engaged and your back straight throughout the movement.

Jumping Squats

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position and stretch your knees back. Add ankle weights for a challenge.

Side 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.

Hamstring Curl

Begin laying on the floor face down with a resistance band looped around your ankles. Curl one heel towards your glutes, keeping your hips on the ground and your foot flexed. Slowly return the floor back down.

Calf Raises

Stand with your feet together, if your balance isn't great, hold onto something that will help keep you stable. Lift your heels off the floor and lower them back down. Keep knees pulled up, core engaged, and ankles stable.

Single Leg Hinge

Start standing on one leg with the other slightly behind with arms at your sides. Hinge your hips backwards and allow your body to lean forward, your back leg will lift as necessary. Don't let your hands touch the floor, and slowly recover by bringing your shoulders back up and stretching the bottom knee.

Bulgarian Split Squat

Stand upright with one foot on a bench or box behind you, holding the dumbbells down at your sides. Lower your body down toward the floor, bending at your hips and knees, keeping your torso upright. Push through your front foot to return to the start position.

LEGS

Move To Improve