Dance Anatomy & Kinesiology

277

(continued)

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle group: Knee flexors
Muscles emphasized: Hamstrings

Joint movement: Knee flexion

F. Standing knee curl
(Ankle weight)

Stand with body weight supported

on one leg, with the foot about

2 feet away from a wall and the

forearms resting on the wall. Begin

with the top of the other foot about

1 foot behind the support leg, and

slowly bring the heel toward the

buttocks with a weight around the

ankle, pause, and slowly return to

the starting position.

(Keep the knee in place as it

flexes, and avoid letting it move

forward.)

Variation 1: After flexing the knee

about 30°, lift the whole leg back

and up toward the ceiling (hip

extension).

Variation 2: Perform with a band

tied in a loop under the arch of

the support foot and around the

gesture leg providing resistance.

1. Increase the weight from 5
   pounds to 12 pounds gradually,
   in 1- to 2-pound increments.

Muscle groups: Knee extensors and hip extensors
Muscles emphasized: Quadriceps femoris

Joint movement: Knee extension with hip extension

G. Wall squat Stand with the back against a wall
with the feet parallel, hip width
apart, and about 1 1/2 to 2 feet
from the wall. Slowly bend the
knees until the thighs are parallel
to the floor with the knees above
the ankles, hold for 4 counts, and
slowly straighten the knees to
return to the starting position.
(Maintain a firm contraction of the
abdominals so that the pelvis is in
a neutral position with the back of
the sacrum and midthoracic spine
staying in contact with the wall
throughout the exercise.)

1. Gradually increase the hold from
   4 counts to 5 seconds.


2. Add dumbbells in each hand.

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