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How To Strength Train Your Legs For Dance

4 Exercises To Try

Dancing is a physically demanding activity that requires the use of all major muscle groups. It is high energy and can be fast paced. That’s why dancers are in great shape. No matter the style of dance that you perform, your legs are one of the most important muscle groups that you use. Many dancers want to strengthen their legs to improve their dancing. Here at Nan’s Dance School of Raleigh, we have come up with a list of exercises that will help to strengthen any dancer’s legs.

Squats and Lunges

These movements target all the main muscles of your legs and butt – the quads, calves, hamstrings and glutes. There’s not many muscle groups more important than those for dancers! Another great thing about them is that they don’t require equipment, weights or strength bands. Body weight and good form is all you need. You can do some right now, in place, or across the room!

Wall Sits

This next exercise doesn’t require anything but a few feet of open wallspace. To do this, just back up to a wall and sit against it with your legs making a 90o angle. It doesn’t sound like much, but you’ll be feeling it in no time! Wall sits are a time-tested conditioning exercise that improves muscle strength and endurance. Dancers are likely to be familiar with them already! Like squats and lunges, they are quick and easy and can be a part of any warm-up routine.

Leg Lifts and Raises

Other popular exercises are leg lifts and raises. Leg lifts can be done lying on your back by raising each leg, making sure to keep it straight while tightening your abdominal muscles. Leg or calf raises can be done on a stair or a low bench. Simply stand with your heels hanging over the edge and stand up on your tiptoes, keeping your back, legs, and core in a straight line.

Abdominal Exercises

The key to strong legs is a strong core! So those abs need to get some exercise too. It might seem strange to work on your core if your goal was strong legs. But dancers know that strength should originate from their core. That will add power and explosiveness to their movements. Strong abdominals will also lengthen the entire body and allow your legs to become more toned.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

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