The good news? Every cheat can be beat. (Lucas Chilczuk)

Beat the Cheat: Combat Improper Hip Alignment With These Targeted Fitness Exercises

As dancers, we all have our vices—those little technique cheats that we know are incorrect, and we try our best to fix whenever we can remember...but at the end of the day, we just can't seem to banish them for good. After all, these cheats usually appear to help us: They can get our legs higher and our petit allégro a little faster, not to mention help us crank out that one extra rotation in a turn we dream about. Unfortunately, cheating proper technique also sets dancers up for a myriad injuries caused by improper alignment and undue stress on the body.

The good news: Every cheat can be beat. That is, when you know exactly what muscles and mobility pathways you need to strengthen in order to execute the step correctly. To help on that front, Amber Tacy, personal trainer and founder of the dancer-focused fitness community Dancers Who Lift, is here to guide you through a series of exercises designed to help you overcome the most common dancer cheats.

The Cheat: Lifting Your Hip for a Higher Extension


Banded Hip Flexion (Marching)

Equipment You'll Need: Mini loop, TheraBand

1. Stand hip-distance apart with your arms at your sides. Loop a mini resistance band around the balls of both feet. Start with a lighter resistance and work your way up to a heavier resistance.

2. Exhale and contract your core muscles, and bring your right knee up in front of you like you are marching.

3. Stop when it reaches the height of your hips; do not connect your foot to the supporting-leg knee like a passé.

4. Slowly lower the leg and repeat on the left side.

5. Do 8–10 reps on each leg, alternating sides.

Amber's Note: A "gripping" hip flexor is usually the sign of a weak hip flexor. Use resistance to help strengthen the muscles that lift your leg, so when you're at the barre or in center, your leg floats up with ease.

Side Plank (Progress to Side Plank With Hip Flexion/Passé)

1. Lying on the floor on your side, bend your knees so your feet are behind your body. Or, if you want to make the exercise a bit harder, align your head, shoulders, hips, knees and toes so they make a straight line.

2.Ensure your bottom elbow is directly underneath your shoulder joint—not in line with your ear or your ribs.

3. Drive the elbow down into the floor and, much like a suspension bridge, lift from underneath your armpit and what would be the "supporting" side, or side of your body closest to the floor.

4. Maintain a tight, uplifted position for 8–10 exhales. Keep your chin and spine neutral, and emphasize "lifting" the bottom hip. For one more progression, raise your top leg into a turned-in passé and hold.

5. Repeat on both sides; progress when ready.

Banded Turned-Out Passé Lifts

1. Stand at the barre turned out, with a TheraBand flat underneath your supporting leg and knotted around the instep of the working leg.

2. Lift the working leg to passé.

3. Without leaning toward the barre or allowing your pelvis to shift, detach your passé and bring your knee toward your armpit, working against the resistance of the band.

4. Pause for a moment at the top, then return to an attached passé position.

5. Repeat 10–12 times per leg.

Latest Posts


Photo by Lindsay Thomas

Ashton Edwards Is Breaking Down Gender Barriers in Ballet

When Ashton Edwards was 3 years old, the Edwards family went to see a holiday production of The Nutcracker in their hometown, Flint, MI.

For the young child, it was love at first sight.

"I saw a beautiful, black Clara," Ashton says, "and I wanted to be just like her."

Ashton has dedicated 14 years of ballet training in pursuit of that childhood dream. But all the technical prowess in the world can't help Ashton surmount the biggest hurdle—this aspiring dancer was assigned male at birth, and for the vast majority of boys and men, performing in pointe shoes hasn't been a career option. But Ashton Edwards, who uses the pronouns "he" and "they," says it's high time to break down ballet's gender barrier, and their teachers and mentors believe this passionate dancer is just the person to lead the charge.

Keep Reading SHOW LESS
Photo Courtesy of Apple TV+

All the Hollywood and Broadway Musical Moments to Look for in “Schmigadoon!”

In the middle of the COVID-19 pandemic, a group of about two dozen dancers got the rare opportunity to work on an upcoming Apple TV+ series—one devoted entirely to celebrating, and spoofing, classic 1940s and '50s musicals from the Great White Way and Hollywood. "Schmigadoon!", which premiered on AppleTV+ July 16, stars Cecily Strong and Keegan-Michael Key, who get stuck inside a musical and must find true love in order to leave. The show features a star-studded Broadway cast, including Aaron Tveit, Ariana DeBose, Kristin Chenoweth, Alan Cumming, Jane Krakowski and Dove Cameron, and is chock-full of dancing courtesy of series choreographer, Christopher Gattelli.

"The adrenaline was pretty exciting, being able to create during the pandemic," says Gattelli. "I felt like we were representing all performers at that point. There were so many who wanted to be working during the pandemic, so I really tried to embrace this opportunity for all of them."

Gattelli says it was a dream come true to pay tribute to the dance geniuses that preceded him, like Michael Kidd, Agnes de Mille, Onna White and Jerome Robbins, in his choreography. Each number shows off a "little dusting" of their work.

Dance Spirit spoke with Gattelli about all the triumphs and tribulations of choreographing in a pandemic, and got an inside look at specific homages to look out for.

Keep Reading SHOW LESS
Getty Images

Shouldering the Load: What kind of dance bag should dancers use?

Walk into any dance convention, audition or class, and you'll see a vast variety of dance bags lining the walls. But can the style of bag you use (and how you wear it) have an impact on your dancing?

Don't worry—you won't have to shoulder the load alone. Dance Spirit spoke with two physical therapists who specialize in working with dancers to find out what dance bag is best.

What should dancers look for in a dance bag?

Dr. Meghan Gearhart, physical therapist and owner of Head2Toe Physical Therapy in Charlotte, NC, recommends dancers opt for a backpack-style dance bag rather than a duffel or cross-body bag.

"A bag that pulls the weight all to one side creates a side bend and rotation in the trunk," Gearhart says. "That is going to lead to muscle imbalances that will affect dancers while they're dancing, as well as just in regular everyday life." Muscle imbalances can mean limited mobility on one side of your body, as the muscles on one side are overly contracted and the other side is overly extended to compensate.

Gearhart suggests dancers pick a backpack made from a lightweight yet durable and breathable material, such as cotton, linen, nylon or polyester. Straps should be wide enough to not dig into your shoulder muscles, so avoid drawstring styles with rope straps. Adjustable and padded straps are best, so you can wear the straps at a length where the bag rests at the middle of your back.

Dr. Bridget Kelly Sinha, physical therapist and founder of Balanced Physical Therapy and Dance Wellness in Matthews, NC, emphasizes the importance of finding an even weight distribution when choosing a dance bag.

"If a dancer has a lot to bring, like when heading to the theater for a full day of rehearsals and performances, then I recommend a rolling suitcase to offset the load," Sinha says.

How should dancers wear their bags?

Even if you've selected the perfect dance bag, it's important to be mindful of how you wear it.

Gearhart advocates wearing both straps when carrying your backpack. She also suggests placing heavier items towards the back of the bag, where they will sit closer to your body. A bag with straps that are too loose (or a bag that is too heavy) can create an increased arch in the lower back or cause a dancer to compensate for the weight by leaning forward. Ideally, Gearhart recommends a dancer's dance bag weighing no more than 10 to 15 percent of their body weight.

"I usually tell dancers to use their common sense. If you don't have tap today, you don't need to bring the tap shoes," she says. "If your water bottle makes the bag too heavy, just carry it." If your studio offers lockers, take advantage of that storage space to lessen the number of clothes, shoes, and dance accessories that live in your dance bag.

And if you think your bad dance-bag habits have given you alignment issues, seek out a dance physical therapist to prevent further injuries.

"As a dancer, your body is working so hard all day," Sinha says. "It does not need excess strain from your bag."

Editors' Picks

contest
Enter the Cover Model Search