QUADS/GLUTES

Stretching the quads and glutes is essential for dancers because it enhances their mobility, flexibility, and overall performance quality. Dancers rely heavily on their quads and glutes for powerful jumps (like grand jetés and sautés). Stretching these muscles keeps them supple and responsive, preventing stiffness. Tight quads and glutes can lead to muscle imbalances and joint stress, increasing the risk of injury. Flexible glutes and quads allow for smoother transitions and more fluid movement. This is especially important for floor work, lunges, and deep pliés, where mobility and control are key.

Double Stag

Start laying on your back with your knees bent and feet on the floor. Externally rotate your right knee and let the knee fall to the ground. Internally rotate your left leg and adjust it to where your left knee is touching your right foot. Ensure both knees are touching the floor. If this isn't possible adjust your torso to come up onto your elbows or hands.

Quad Pull on Floor

Lay on your stomach with your legs stretched together. Flex your right knee, and with your right hand, grab that foot/ankle. Slowly pull the foot in towards your glutes.

Kneeling Grab

Begin in a lunge position. Keeping your hips down, flex the back knee and grab the foot with the opposite hand. Pull the foot towards your glutes as far as necessary.

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).

Standing Quad Pull

Stand with your legs stretched together. While keeping both knees together, bend one of them and let that foot come off the floor. Grab that ankle with both hands and pull it towards your glutes. Engage your core and maintain a flat back.

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.

Seated Reach Back

Start sitting on both of your heels with your knees slightly apart. Place your hands behind your body. Push your hips as far forward as needed to feel a stretch.

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.

QUADS/GLUTES

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