Dance Anatomy & Kinesiology

217

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle group: Hip abductors

Muscles emphasized: Gluteus medius/stabilization

Joint movement: Hip abduction

H. Standing side leg raise

(Ankle weight)

Stand in parallel with an ankle cuff

on one leg. Raise the leg with the

weight, pause, and then return to

the starting position.

(Focus initially on keeping the

pelvis level and then minimizing

the lateral pelvic tilt as the leg

raises higher. Keep the weight

of the body over the support leg

without “sitting in the hip.”)

Variation 1: Perform turned out.

1. Increase ankle weight.


2. Increase height to which the leg
   is raised.

Muscle groups: Hip abductors, hip flexors, and hip external rotators
Muscles emphasized: Iliopsoas and DOR

Joint movements: Hip abduction and external rotation with knee extension

I. Side développé
(Reformer)

Lie on your side with your head

toward the footbar, one leg

between the shoulder rests, and

the other leg with the knee bent

and the strap above the knee.

Bring the top knee up toward the

top shoulder, slowly extend the

knee, pause, bend the knee, and

return to the starting position.

(Focus on using maximum turnout

and bringing the trochanter back

and down, with the knee going as

directly to the side as possible

while the pelvis initially stays

almost level versus laterally tilted;

emphasize using the iliopsoas to

pull the thigh toward the shoulder,

and avoid letting the knee lower as

it straightens.)

1. Increase springs.


2. Shorten straps.


3. Increase height to which the
   knee is raised.

(continued)

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