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How to get your leg hold higher

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Ballex w/ Hanna on Instagram: "🔥Need More Stability?

🔥We ALWAYS DO!

💥KEEP READING WHY!⬇️

🔥Not only for dancers but for any athlete looking to connect to their deep leg & core muscles to stabilize and create a STRONGER BODY all over!

⤴️ this is for you!

▫️This move is FOR……

✔️Higher développés. YES. Higher.

🔥Why?! ↪️ Because the stability & strength in your standing leg creates wayyyyy more lightness to the développé leg.

It also takes the stress off your hip flexor doing allll the work.

You will also be able to get it higher because your base will be solid!!!

✔️More / better balanced Pirouettes

🔥Why?! ↪️ Because the standing leg holding you up will have the strength & connection to hold you on your highest relevé and LONGER!

✔️Deeper pliés in contemporary work

🔥Wh Hip Flexor, Strong Body, Core Muscles, Hold You, The Floor, Pilates, Get It, Dancer, Ballet

Hip Flexor

2

Train Like a Ballerina on Instagram: "HOW TO: Improve your Penché 🤷🏼‍♀️ Penché is a challenging movement that requires both strength and flexibility. It’s also a big surprise to dancers when I tell them improving their Penché has hardly anything to do with your top leg and EVERYTHING to do with your bottom leg. Dancers also often focus on training flexible hamstrings to get high extensions and splits, but are lacking in strength, especially when the hamstring is lengthening or doing an eccentr How To Get Your Leg Hold Higher, Penche Ballet, Flexible Hamstrings, Static Stretches, Single Leg Rdl, Ballet Workouts, Flexibility Tips, Isolation Exercises, Back Strength

How To Get Your Leg Hold Higher

Flexible Hamstrings

Static Stretches

Ballet Workouts

Flexibility Tips

Isolation Exercises

How To Get Your Leg Hold Higher

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Excersise For Legs, How To Get A Higher Leg Hold, How To Improve Leg Extensions, Higher Leg Extensions, Stretches For Leg Extensions, How To Get Higher Leg Extensions, Ballet Leg Extensions, Leg Tilt Dancers, Dancer Leg Workouts Strength

Excersise For Legs

How To Get A Higher Leg Hold

How To Improve Leg Extensions

Higher Leg Extensions

Stretches For Leg Extensions

How To Get Higher Leg Extensions

Ballet Leg Extensions

Leg Tilt Dancers

Dancer Leg Workouts Strength

Excersise For Legs

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Keelia Hill on Instagram: "Elevate your technique game with this powerhouse exercise! 💥 Improve the power, strength and flexibility in your legs for higher jumps, stronger leg holds, and more powerful kicks. Recommended exercise recipe: 🌟 10x kicks ⏱ 20-second hold 🔄 Repeat 2 sets on each leg KEEP IN CHECK: ✨Back flat against the wall ✨ Hips on the ground ✨ Square shoulders, hips, and torso ✨ Straight knee and pointed toe Don’t forget to this gem for your next training session 🏋🏼‍♀️🩵 . . . . . . . . . . . #DanceStrength #dancetechnique #mobilitytraining #danceskills #flexibilitytips #flexibilityexercises #flexibilityprogram #TrainingEssentials #danceworkshop #elitedancetraining #dancerlegs #legday" Square Shoulders, Flexibility Tips, Exercise Legs, Dancer Legs, Teaching Dance, Dance Workshop, Dance Technique, Dance Training, Strong Legs

Square Shoulders

Flexibility Tips

Dance Technique

Square Shoulders

4

Single Leg Raises, Irish Dance Exercises, Birds Video, Dance Exercises, Irish Dance Solo Dress, Dance Solo, Solo Dress, Irish Dancers, 2025 Goals

Single Leg Raises

Irish Dance Exercises

Dance Exercises

Irish Dance Solo Dress

Single Leg Raises

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Ballet Stretching, Leg Hold, Dance Tricks, Ballet Stretches, Extension Training, 15 Minute Workout, Hip Stretches, Hip Flexors, Dance Training

Ballet Stretching

Ballet Stretches

Extension Training

15 Minute Workout

Ballet Stretching

3

Chris Johnson PT on Instagram: "Here are 3️⃣ Smith Machine exercises I perform (when people aren’t using it for hip thrusters 🤪) & often prescribe to runners recovering from lower limb tendinopathy & bone stress injuries (BSIs):

1. 𝗦𝗶𝗻𝗴𝗹𝗲 𝗟𝗲𝗴 𝗠𝗶𝗱𝘀𝘁𝗮𝗻𝗰𝗲 𝗜𝘀𝗼𝗺𝗲𝘁𝗿𝗶𝗰 - excellent for challenging the knee extensor mechanism & lateral hip while creating a nice axial load on the spine & pelvis. It’s particularly beneficial for runners with gym access recovering from patellar tendinopathy & gluteus medius tendinopathy. When programmed appropriately, it allows for higher strain while maintaining safety. I typically aim for sets of 5, holding each rep for 5 seconds, and pair this with an exercise that locally loads the target tissue. For example, if we’re focusing on patel Hip Thrusters, Machine Exercises, Chris Johnson, Gluteus Medius, Smith Machine, Lower Limb, An Exercise, 5 Seconds, Fitness Tips

Machine Exercises

Hip Thrusters

1

Leg Lifts With Resistance Bands - To create shape and define your hips, start by placing a resistance band on your shins just slightly higher than your ankles. For balance, stabilize by holding onto a buddy (or if you're training solo, place a hand against a wall). Begin by putting your weight into your standing leg with abdominals tight and shoulders back. Lift your working leg to the side about 45 degrees, tap back in and repeat. Do this 15 to 20 times then switch to the opposite leg for a... How To Do Leg Lifts, Victorias Secret 38 Step Workout, Side Lying Leg Lifts, Victorias Secret Leg Workout, Pilates Side Leg Series, Vs Workout, Ankle Weight Exercises, Toned Tummy, Losing Weight Motivation

How To Do Leg Lifts

Victorias Secret 38 Step Workout

Side Lying Leg Lifts

Victorias Secret Leg Workout

Pilates Side Leg Series

Ankle Weight Exercises

Losing Weight Motivation

The Exact Moves Victoria’s Secret Angels Do To Get In Shape

Leg Lifts With Resistance Bands - To create shape and define your hips, start by placing a resistance band on your shins just slightly higher than your ankles. For balance, stabilize by holding onto a buddy (or if you're training solo, place a hand against a wall). Begin by putting your weight into your standing leg with abdominals tight and shoulders back. Lift your working leg to the side about 45 degrees, tap back in and repeat. Do this 15 to 20 times then switch to the opposite leg for…

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Erin Harpe Mata on Instagram: "THE MOST COMMON MISTAKE PEOPLE MAKE IN THE GUARD ✨

🌟In Womens’ Intro Class, we covered how to counter the most common bad post you’ll see while having guard: your opponent posting on your neck. It’s such a bad habit. You may get away with it from time to time on a lower belt, but eventually, a higher belt will catch you with an armbar. It’s more of a “strong man” maneuver than technical.

🌟When passing, you have to think, what is your opponent holding you with while in guard? They’ll holding you in their guard with THEIR LEGS, not their neck. Maintain proper posture, and focus on opening the legs first versus putting heavy pressure on the neck.

🌟 there are some grapplers who use this post to bait the armbar to pass, but that’s playing a game of high r A Strong Man, Arm Bar, Strong Man, Proper Posture, The Guard, Bad Habit, Air Fryers, High Risk, Bad Habits

A Strong Man

1

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How to Get Your Leg Hold Higher