13 Feb Strengthen your Glutes: 4 Exercise Progressions to Dance Stronger
Looking to improve your turn out? Add power to your jumps? Dance stronger and prevent injury?
Start by improving your glute strength! Weak glutes mean less control of your body which leads to less control of your turn out, less power in your jumps, less speed and a higher risk of landing the wrong way leading to a frustrating injury.
Add these glute exercise progressions to your normal strength-training routine to build a powerful lower body and dance your strongest season yet. Start with the standard Glute Bridge and work your way up to being able to complete a single leg glute bridge with resistance. Only move on to the next progression when you feel strong and have complete control of the movement – this takes time, but we believe in you.
1. Glute Bridge
Laying flat on your back, push through your heels and press up, squeeze your butt tight, before slowly lower back down to the floor.
2. Glute Bridge with Resistance Band
From laying flat on your back, with your knees bent. Press up through your heels, while push slightly outwards on the resistance bands. Squeeze your glutes and slowly lower yourself down to the mat. Complete 3 rounds of 8-12 reps.
3. Glute Bridge with Weight
Laying flat on your back, with your knees bent, place the weight over your lower abs / hip bones and brace the weight with your hands on either side. Be sure to engage your core, push through your heels and press up. At the top of the bridge squeeze your butt before slowly lower back down to the mat. Complete 4 rounds of 6-10 reps depending on the weight you use.
4. Single Leg Glute Bridge
The final progression is to move into single leg glute bridge. I like to use a resistance band for extra stability. From laying flat on the ground with your left leg bent, straighten your right leg and keep your knees in line with one another. Push up through your left heel and use the resistance band to lower your right leg out to the right a little bit. Squeeze your glutes! Bring your right leg back in and slowly lower back to the ground. Repeat 8-10 times and then switch sides.
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