Take it from a dancer who knows the struggle of reaching for higher extensions – this workout, born from extensive research and personal experience, is designed to help you (and me!) achieve breathtaking développés and more.
This isn’t a daily routine; it’s an intense regimen best practiced every other day at most. Allow your body ample time to recover and focus on engaging different muscle groups in between sessions.
Many of these exercises are staples from my own training. For those sourced from other platforms, credit is given beneath the exercise title.
(If you’re seeking a gentler approach, explore Dance Insight’s Beginner Flexibility Program – it’s completely free!)
Workout Enhancers: Resistance Optional
While no equipment is strictly necessary, incorporating a resistance band can significantly amplify the challenge of many exercises. Once this workout for higher extensions starts to feel manageable, adding resistance is a fantastic way to progress. Alternatively, simply increasing repetitions will also boost the intensity if you prefer to go equipment-free.
Remember, continuous progression is key to building strength! This aligns with the principle of progressive overload, which I delve into more detail in this dedicated post.
Dancer-Designed Workout for Higher Extensions
Side Plank Leg Lifts (8 Reps Each Side)
Engage your core and obliques as you perform these lifts, focusing on controlled movements to maximize muscle activation for improved extension height.
Passe Lifts (8 Reps Each Side)
Inspired by Claudia Dean Coaching on YouTube
Concentrate on lifting from your hip joint and maintaining turnout throughout each repetition. This exercise directly targets the muscles crucial for achieving a strong and graceful passé and développé.
Barre Leg Lifts (8 Reps Each Side)
Inspired by Claudia Dean Coaching on YouTube
Utilize a barre or stable surface for balance and support. Focus on isolating your working leg and lifting with precision to enhance your control and extension range at the barre.
Abductor Lift (8 Reps Each Side)
Sourced from dancer-fitness.com
This exercise isolates the abductor muscles, vital for hip stability and extension control. Maintain a straight leg and controlled lift to effectively target these key muscle groups.
Advanced Clamshell (8 Reps Each Side)
Sourced from dancer-fitness.com
Elevate the traditional clamshell by fully extending your top leg as you open. This advanced variation intensifies the workout for your hip rotators and abductors, essential for higher extensions and turnout.
Throw Downs (20-30 Reps)
I call these “throw downs” from a partner exercise where one dancer would gently push down on the other’s raised legs. Perform these with controlled resistance as you lower your legs to engage your core and hip flexors, building strength for powerful extensions.
Seated Leg Lifts (8 Reps Each Leg – Front and Side)
Sitting upright, perform controlled leg lifts to the front and side. This isolates the hip flexors and abductors in a seated position, enhancing strength and flexibility for extensions in various directions.
The Essential Ingredient: Dance Practice
Remember, workouts alone are not the magic bullet. While this routine builds crucial strength, true improvement in dance extensions comes from consistent practice of dance itself! Strength training complements, but doesn’t replace, dedicated dance practice. Incorporate développés, battements, tilts, and any other skills you aim to refine into your regular dance sessions.
Building strength and flexibility takes time and dedication. Stay persistent, remain focused, and those higher extensions will be within your reach sooner than you think!
Explore More Dance Enhancement Resources:
How to Set Up a Dance Practice Space at Home on a Budget
How to Jump Higher: Custom Workout for Dancers
Side Hustle Ideas for Performing Artists
How to Apply Progressive Overload to Your Dance Training
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