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Take it from a dancer who struggles with getting higher extensions (and has done a LOT of research about how to improve): this workout will get you (and me) developpe-ing to new heights!
I don’t recommend doing this every day, as it is intense. Every other day at most. Give your body a chance to recover and work on different muscles.
Most of these exercises come from my own experience. The ones I learned from other platforms are indicated below the title of the exercise.
If you’re looking for something a little less intense, try Dance Insight’s Beginner Flexibility Program (it’s free!)
No equipment required, but…
A lot of these exercises can be made more challenging by adding a resistance band. Once you get to the point where you feel like this workout for higher extensions is too easy, add some resistance! If you prefer not to use equipment, simply add repetitions to increase the difficulty.
It’s important to keep increasing the difficulty as you get stronger! (That’s the principle of progressive overload, which I discuss in-depth in this post.)
Dancer Workout for Higher Extensions
Side Plank Leg Lifts (8x each side)
Passe Lifts (8x each side)
From Claudia Dean Coaching on YouTube
Barre Leg Lifts (8x each side)
From Claudia Dean Coaching on YouTube
Abductor Lift (8x each side)
From dancer-fitness.com
Advanced Clamshell (8x each side)
From dancer-fitness.com
Throw Downs (20-30x)
I call them “throw downs” because my teacher used to have us do it in partners, having one student push (“throw”) the other student’s legs down.
Seated Leg Lifts (8x each leg to the front and to the side)
And don’t forget: the best way to get higher extensions is to practice them!
Simply working out and building muscle won’t develop your ability as a dancer. It will just make you stronger. In order to become a better dancer, you have to practice dance! In addition to this workout, make sure you’re practicing developpes, battements, tilts, whatever skills you want to improve.
It takes time to build strength, but if you remain persistent and don’t give up, and you’ll have higher extensions before you know it!
