Cross Training for Dancers | Part 3 - Extension

In our first blog post of the series, we mentioned the purpose and benefits of cross training and shared an exercise for strengthening turnout. In our second blog post of the series, we covered core strengthening as the core is a key muscle group for being successful at ballet. For our third post in the series, we're taking a look at cross training to improve extension.

Ballet is known for its high extension of the legs. Whenever someone pictures a ballet dancer, the dancer often has a high leg in arabesque or à la seconde. Also frequently, dancers attribute high legs to flexibility and assume stretching is the way to achieve good extensions. While flexibility does play a part, so does strength. It doesn't matter how flexible you are if you aren't strong enough to hold your leg up!

To prevent injury, it's important that flexibility and strength are increased together.

Most dancers grow up learning how to stretch, so we will focus on the strengthening aspect. The video in this blog post by Ballet 5:8 Associate Artistic Director Brette Benedict is helpful for engaging your inner thighs and connecting them with your core during an extension. While there are other muscles involved in developing and holding an extension, these two muscles groups are necessary for building strength for your extensions. The stronger these muscles are, the lighter your legs will feel and the easier it will become to achieve high legs.