When it comes to dancing there are certain muscles that are used that are not normally exercised and moved everyday in our normal day to day movements. So for a dancer it is extremely important that they make sure to specifically target those muscles and train them so they can perform and dance safely and effectively. Strength and flexibility training are what help a dancer dance to the best of their ability.

What are the benefits of going through strength and flexibility training?

There are so many pros to keeping up with strength and flexibility training. However a lot of people are hesitant to participate because of different ideas of what it really does for your body. These myths can be the difference between a dancer performing top notch and one easily obtaining injuries. Oftentimes people will think that if you go through strength and flexibility training that you will start to look too big in your leotards and it will have a negative impact on your flexibility. However, it is all about the right approach. If you are strength training  a couple of days a week, it will help you build up your muscle without adding any bulk as well as help you stay flexible and agile. Another concern is that you still won’t be working the right muscles in training. This is why you do not want to repetitively only work the same muscles because it can lead to imbalances. With the correct instructor the benefits of strength training are endless. Here is a closer look at just why you as a dance should seriously consider strength and flexibility training.

It will improve core strength.

As a dancer, the legs, feet, and ankles tend to be the center of attention because that is what drives most of the movements made while dancing. However, when the core is worked on you are not only strengthening that, but also the spine, pelvis, and trunk which inturn helps allow for more powerful movements in dance. 

Reduces risk of injury.

When you are strengthening your core, those muscles become strong and can greatly help prevent injuries, especially in your lower back. When you dance, a lot of times you will move your body in ways that can seem to defy logic and astonish people. Which is incredible but also can put a lot of stress on your joints and make them susceptible to injury. So by adding a regular occurrence of strength and flexibility training to your schedule, this will help limit your risk of injury. Because strength training does not only increase the strength of your muscles, it also improves your ligaments and tendons too. Helping your body stay in alignment so that when impact is placed on your body throughout performances, your bones and joints will remain protected. 

Allows for more demanding movements.

Dance is a form of expression. When you are performing you want your moves to be explosive. In order to get that range of motion and the strength to fully execute those moves strength training is the answer. You will find that you are less fatigue when performing and that you have more endurance for those long numbers. 

How often should a dancer have strength and flexibility training?

Dance is a sport and dancers are athletes. Just like any other gymnast or football player, dancers have great risk of obtaining injuries when performing. In order to stay up to tune with the rapid progression of the dance world and the intense and demanding movements it calls upon the body, dancers should regularly participate in strength and flexibility training. Everyone’s body is different and some people may be more flexible than others already, however you should never stop going through these trainings because they will help you grow and maintain your flexibility and strength. 

What are some common exercises for strength and flexibility training?

There are so many different ways one can work on their flexibility and improving their strength. Once you get the correct technique down and basic understanding of these exercises, many of them can even be done at home so that there is no excuse not to keep up with them! Here are some of the most common ways to increase your strength and flexibility:


This focuses on your quads and hamstrings while keeping your pelvis in a flexed and extended position. You can stay in place or travel with these. 

  1. Start by taking a big step forward with your left foot and bend your left knee about 90 degrees until your left thigh is parallel to the floor. It is okay for your back heel to lift but make sure to not have your knee touch the floor. 
  2. Take a step back till your feet are even and then repeat with the opposite leg.


This targets your anterior and posterior leg muscles as well as helping obtain ankle joint mobility.

  1. Starting with your legs slightly greater than hip width apart, bend at the hip joint letting the pelvis move posteriorly, while only letting your knees bend to 90 degrees, making sure to never let your knees go over your toes. 
  2. Your hands can be on your sides or if wanting to challenge yourself, hold them in front of you or even hold weights for more resistance. 


A very low impact exercise that helps stabilize your core and hamstrings. 

  1. Lay down on the floor keeping both knees bent and feet flat on the ground. Lift your pelvis right off the ground until the hip joint becomes flat or neutral. Then slowly lower your pelvis back down to the starting position. Make sure while doing this that your palms are facing down on the ground on either side of you. 
  2. Once you’re comfortable with this motion you can start to hold the position with your pelvis in the air and help challenge your stability. 

Contact Hip Dance Company in West Jordan, UT to learn more!