Exercises for Dancers
10 Exercises for Dancers to Build Strength, Balance and Power
The right exercises for dancers target the muscles that class doesn't fully train: deep calf and foot muscles, glutes and hip rotators, and the trunk that keeps you centered. These 10 exercises cover all of them. Most need only a set of dumbbells, a resistance band and a step.
Do them twice a week on lighter class days. Start with bodyweight or light weights, and only add load once every rep looks clean.
Feet and ankles
1. Single-leg calf raise (bent and straight knee) Stand on one foot on the edge of a step. Rise all the way up, pause, and lower slowly for 3 seconds. Do a set with the knee straight and a set with it slightly bent to train both calf muscles. 3 sets of 10 to 15 per leg. Builds the endurance behind relevé, jumps and pointe work.
2. Towel scrunches and doming Seated with feet flat, pull a towel toward you using only your toes. Then practice "doming": shorten the foot by lifting the arch without curling the toes. 2 sets of 1 minute. Strengthens the small foot muscles that protect the arch.
Hips and glutes
3. Single-leg glute bridge Lie on your back, one foot planted, the other leg extended. Drive through the heel to lift your hips level, pause, and lower. 3 sets of 10 per leg. Builds the glute strength behind arabesque and stable landings.
4. Side-lying clamshell with band Lie on your side, knees bent, band above the knees. Keeping feet together, rotate the top knee open without rolling the pelvis back. 3 sets of 15 per side. Trains the deep hip rotators used for turnout.
5. Rear-foot elevated split squat Back foot on a bench, front foot forward. Lower until the back knee nearly touches the floor, keeping the front knee tracking over the toes. 3 sets of 8 per leg. Strengthens quads and glutes one leg at a time, like most of dance.
6. Single-leg Romanian deadlift Holding a dumbbell, hinge forward on one leg while the free leg reaches back, hips square. Return to standing. 3 sets of 8 per leg. Builds hamstring strength and the balance you need in arabesque.
Core and trunk
7. Dead bug On your back, arms up and knees at 90 degrees. Lower the opposite arm and leg toward the floor without letting your low back arch. 3 sets of 8 per side. Teaches the trunk to stay still while limbs move.
8. Side plank with top-leg lift Hold a side plank from the forearm, then lift and lower the top leg slowly. 3 sets of 8 lifts per side. Strengthens the obliques and hip abductors together.
Power and upper body
9. Pogo jumps to tuck jumps Start with small, quick bounces on the balls of the feet, keeping heels light. Progress to tuck jumps with soft, quiet landings. 3 sets of 15 pogos, then 3 sets of 5 tuck jumps. Converts strength into jump height. Add these only after 4 to 6 weeks of the strength work above.
10. Half-kneeling single-arm press Kneel on one knee and press a dumbbell overhead with the arm on the same side as the down knee, ribs down and glutes engaged. 3 sets of 8 per arm. Builds shoulder strength for port de bras and partnering, plus trunk control.
Putting it together
Pick one exercise from each group for a 30-minute session, or do all 10 as a 50-minute workout. Rotate in harder versions every 4 weeks, such as heavier weights, slower lowering, or an unstable surface.
If any exercise causes pain rather than effort, stop and get it checked. For a full explanation of why these work, read our guide to strength training for dancers.
Want a program built around your dance schedule? Proper Fitness Co. coaches dancers 1:1 and in small groups in Denver. Book a free consultation.
