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Exercises For Dancers

Dancers typically focus on their legs when exercising, but it’s essential to incorporate arms and core workouts as well. A strong core is essential for performing turns, tilts, and other balancing skills on the floor.

Squats and lunges are an effective way to build the lower body strength. Not only will these exercises strengthen a dancer’s legs, thighs, and glutes; but they also increase their flexibility and balance – essential skills when dancing.

Squats and Lunges

Squats and lunges are two popular lower-body exercises that can improve fitness levels and enable dance performance. They target key leg muscles like quadriceps, hamstrings and glutes while developing flexibility, balance and strength at the same time.

According to Laura Flynn Endres, a personal trainer in Portland, Oregon, “squats and lunges are the ideal low-impact functional training movements for your legs because they strengthen the main muscle groups of the leg.” Additionally, they improve core strength which is important in preventing lower back pain as well as building endurance.”

No matter your level of dance ability, adding weights to squats and lunges will increase their intensity and challenge your body. Start with a basic bodyweight squat or lunge for form practice, then gradually increase the weight as you gain proficiency.

Squats should always be performed with your torso straight and knees bent only as low as possible while still maintaining good posture. If you find it difficult to hold this position, take a break immediately and adjust accordingly.

Lunges and squats have similar mechanics, but lunges target different muscles on your legs. Furthermore, they require more mobility and balance than squats while teaching your hips how to hinge – an invaluable skill for dancers and other active individuals.

Push-ups may not be your favorite exercise, but they can help you become a more flexible and stronger dancer. Not only will push-ups improve overall body strength, but they will also aid in improving balance during and outside of dance class.

Add some fun into your workout by doing squat high fives with your partner. This will keep your mind engaged and engage all of your muscles at once.

This exercise is beneficial for all ages and can easily be included into a regular workout regimen. Not only does it build your glutes – an important strength requirement for dancers – but it also helps tone and strengthen them.

Squats and lunges are an invaluable addition to any dancer’s training regimen. Not only will they help you jump higher, improve your landings, but they will also build strength in the thighs, legs, and buttocks.


Wall-sits are an effective exercise for dancers to build leg strength and endurance. Additionally, they help build core stability – essential for good dance performance.

These exercises can be tailored to meet the needs of all fitness levels, from beginner to advanced. As a low-impact exercise, they target all major lower body muscles like quads, hamstrings and calves.

Wall-sitting on a regular basis can improve your balance and flexibility, making it easier to walk, run, and climb stairs without tripping over. Furthermore, performing wall-sits may reduce back pain and promote injury prevention.

This straightforward exercise can be completed by individuals of any fitness level, even those who may be overweight or out of shape. It only takes minutes per day and helps burn off significant calories.

The great thing about this exercise is that it can be done virtually anywhere with a vertical wall. No special equipment is necessary and you can do it in the comfort of your own home or hotel room.

Wall-sits not only strengthen your legs and increase stamina, but they can also be an excellent way to relieve stress. This is because they require you to concentrate on breathing, flex your abs, hold the right position for your legs, and streamline your back against the wall at once.

Additionally, a regular wall-sit routine can improve your posture and strengthen the shoulders and neck, relieving back pain while decreasing the likelihood of injuries such as carpal tunnel syndrome.

Wall-sits offer the unique benefit that they can be tailored to fit your fitness level and objectives. Begin with just a few reps, then work up to holding the position for longer periods of time.

Wall-sits not only provide an effective workout, but they can be incredibly enjoyable as well. You can incorporate them into any type of routine and set mini-goals to achieve them. Incorporating small challenges into your training regiment will keep you motivated and committed to progress.


Bridges are an excellent exercise for dancers as they strengthen the gluteus muscles and hamstrings, lengthen the spine, and increase hip flexibility. Plus, due to their low impact nature that doesn’t put strain on knees, bridges can be done by people of any age or fitness level.

They’re an effective way to strengthen the shoulders and back, as well as being easy to do and ideal as a warm-up before other exercises. You can do them from home or in the studio; those with limited space should consider these exercises instead.

These exercises can be extremely beneficial to athletes of all types. For runners or jumpers, hip raises help boost speed and height; they’re also great for people suffering from knee pain.

Exercise on the floor or bench for a full body workout. They’re also an effective way to build up to exercising regularly.

As a beginner, start with short bridges. These will gently strengthen your back and buttocks and serve as an excellent starting point. As your strength improves, gradually transition into full bridges.

When performing a bridge, it’s essential to make sure you do it correctly. Overextending your hips or back by raising them too high could result in back and neck pain.

It is essential to maintain tight abdominals. Doing so will prevent you from overextending your hips, which could cause discomfort in your lower back.

Finally, when performing bridges, take your time. Hold each rep for a second before lowering it back down. Doing too many repetitions can be detrimental to your back so only do them if you feel strong enough to hold them for the correct amount of time.

If you have a history of injury or are feeling overwhelmed by the challenge, it may be best to avoid bridges. Speak with your doctor before beginning any new exercise routine if there has been any pain or injury in the past; they can offer guidance and help set goals that will improve overall stability, mobility and flexibility.

Leg Lifts and Raise

Leg lifts and raises are beneficial exercises for dancers as they strengthen the core, which is essential in dancing. Furthermore, they improve posture which can prevent slouching or back pain. Furthermore, leg lifts and raises target the hip and thigh muscles used by dancers when getting their legs up high on stage.

Leg lifts primarily target the abdominals, hamstrings and hip flexors; however, depending on which variation you choose other secondary muscles may also be engaged. As such, leg lifts are an ideal choice for beginners looking to develop core strength.

Another significant advantage of dance exercises for dancers is that they develop balance and stability, which are skills useful in everyday life such as avoiding slips on slippery surfaces.

Leg lifts come in a variety of variations, but the most basic involves standing up and lifting your legs to one side. This is an ideal beginner-friendly workout as it works core, hips, thighs and shoulders at once.

Bozzo suggests that to increase the intensity of this workout, you can hover your feet a few centimetres off the floor after each rep. Doing so will engage more abdominals and make the entire movement more challenging.

Bent knee lifts are a low-intensity leg lift option suitable for beginners. Simply keep your legs bent throughout each set to achieve maximum benefit from these sets.

For added intensity, add a dumbbell to the traditional leg lift exercise. You could even incorporate a pullup bar for even greater challenge.

Leg lifts are an effective way to increase flexibility across your back extensors and hip flexors, which may become tight and weak from prolonged sitting.

Bozzo notes that leg lifts are an effective exercise for those with spinal disc herniations or back injuries, as they strengthen the spine and reduce pain associated with them.

If you are just beginning an exercise regimen, it is wise to consult your doctor first. They can assist in determining which exercises are suitable for you and provide tips on how to do them safely.