Photo by Erin Baiano

The 3 Best Exercises to Help Dancers Prevent Knee Injuries

When it comes to injury-prone body parts, knees reign supreme for dancers. But a little strengthening can go a long way in preventing painful outcomes. We turned to Dirk Hartog, a physical therapist with Westside Dance Physical Therapy in NYC, for three exercises that'll support and stabilize your knees.


Photography by Erin Baiano. Hair and makeup by Angela Huff for Mark Edward Inc. Modeled by Nellie Licul.


Exercise #1: Knee Rotation Control

NOTE: This exercise encourages proper rotation and control of your lower leg, which, if incorrectly turned out, can strain around and below your knee.

1. Put a sock on your right foot. Lie on your back with your hips and knees bent at about 90 degrees and your feet hip-width apart and planted firmly against a stable wall. The front of your tibia should be in line with the space between your second and third toes.

Exercise #2: Body-Weight Squats

NOTE: This exercise helps strengthen your quads, so they can absorb the shock of jumps and floorwork, protecting the soft-tissue structures of your knees.

1. Begin with your feet hip-width apart and your toes slightly turned out. Find your neutral lumbar spine position.

Exercise #3: Turnout Stabilization

NOTE: This exercise promotes proper use of your glutes and external hip rotation to control turnout, which takes pressure off your knees.

1. Begin standing with feet hip-width apart. Soften the backs of your knees so your quads are relaxed and you're not hyperextended. Find a neutral position for your lumbar spine by tucking your pelvis under, then arching your back—the midpoint between the two is where you should be. Place your left hand on your chest and your right hand over your belly button.



A version of this story appeared in the April 2019 issue of Dance Spirit with the title "The Bee's Knees."

Latest Posts


Nathan Sayers

From "Dance Moms" to Complexions: Ballerina Kaeli Ware's Unconventional Path to Success

Take one look at Kaeli Ware's Instagram page and you'll be captivated. The elegant, impossibly long-limbed ballet dancer has over 110 thousand followers hooked on her every polished move. But the 19-year-old phenom isn't just a social media sensation. Having already conquered the competition scene and the world of dance reality TV, Ware recently joined Complexions Contemporary Ballet as a trainee. These days, she splits her time between NYC and Philadelphia, PA, where she continues to beef up her classical training at The Rock School for Dance Education.

She's not a traditional bunhead, and she's not a run-of-the-mill social influencer, either. Instead, Ware is creating her own hybrid career path—and it's taking her to impressive places.

Keep Reading
Jerry Metellus, courtesy Val Chmerkovisky and Jenna Johnson

The Dance Power Couples of 2020

Given the endless hours dancers spend together in classes, rehearsals, and performances, it makes sense that onstage chemistry frequently leads to romance IRL. Sometimes the resulting relationships go beyond stage magic. Serious dance power couples not only perform together, but also collaborate on choreographic projects, embark on joint national tours, and even partner up for mainstream media gigs.

Here are seven fabulous dance couples we'll be 'shipping into the years ahead.

Keep Reading
(From left) Alex Newell, John Clarence Stewart, Jane Levy, Skylar Astin, and Lauren Graham in "Zoey's Extraordinary Playlist," courtesy NBCUniversal Media, LLC

Mandy Moore Puts Dance in the Spotlight in NBC's Newest Series, "Zoey's Extraordinary Playlist"

Imagine living in a real-life musical, where spontaneous song-and-dance breaks happen as often in the street as they do onstage. After a series of unusual events, every dancers' dream becomes an unexpected reality for computer coder Zoey Clarke (played by Jane Levy) in NBC's newest series, "Zoey's Extraordinary Playlist." Although at first her new powers catch Zoey off guard, when she learns to embrace them, she's able to connect with the world around her like never before.

And the best part? Every musical mashup puts incredible dancing front and center, thanks in large part to series choreographer and all around dance-for-the-screen extraordinaire, Mandy Moore. Dance Spirit chatted with Moore about choreographing for the dance-driven series, which returns to NBC with all-new episodes this Sunday, February 16 at 9/8c.

Keep Reading
contest
Enter the Cover Model Search