Every dancer loves getting compliments on their legs. But my favorite part of having “dancer legs” is knowing how strong they are! How do we cross-train our strong dancer legs? With a weekly (or bi-weekly) workout for legs of course!
Superset 1: 3 sets
This workout for legs is comprised of two supersets. Complete each exercise within the superset before taking any rest.
This superset requires three rounds before moving on to superset 2.
Dumbbell Hip Thrust:
Kicking off this workout for legs are dumbbell hip thrusts.
Find a box, bench, chair, etc. Line yourself up so the lower part of your shoulder blades (band of sports bra) are on the edge of the bench. Place a medium-weight dumbbell across your hip bones. Then, lower your hips a few inches and thrust those glutes up to make a straight line from shoulders to knees. Remember to keep your shins perpendicular to the floor and your ribcage closed.
The first time through, perform 15 reps then move on to dead bugs. The second and third time through perform 10 reps then move on to deadbugs.
Deadbugs with Iso:
Lift into your deadbug position.
From here, take your right hand and press it as hard as you can into your right knee. Push back against your hand with your knee, keeping your leg from being moved by your hand.
This will *absolutely* light up your right side, forcing an isometric hold in your deep core and right obliques. (Keep those shoulders down!)
From here, extend your left arm and leg as you usually would in a dead bug while nothing moves with the isometrically held side.
**Perform 6 reps per side, then rest for 90 seconds before restarting the superset. Perform the superset 3 times before moving on to sumo deadlifts.**
Barbell Sumo Deadlift: 5 sets (yes….5 sets)
I told you this was a workout for legs. Gird your loins, they are about to start burning.
Step your feet wider than your shoulders (second position), and slightly rotate your feet outward (BUT do NOT go to your fullest turnout).
HINGE from the hips with a slight bend in the knees as you do your deadlift.
Your butt WILL stick out behind you when you hinge, this is NOT a grande plie with a weight. Keep the spine straight, core engaged and shoulders connected to your back. Keep the barbell gliding right along your legs.
**Perform 10 reps then rest for 90 seconds. Complete 5 sets before moving on to Superset 2.**
Superset 2: 3 sets
Another superset in our workout for legs! This superset requires three rounds before moving on to superset 2.
Dumbbell Bench Press:
Lie back with your head flat along the bench. Plant your feet flat on the floor.
Holding the dumbbells at your shoulders with your elbows wide then, press the dumbbells straight up over your shoulders. When you return to the starting position do not let your elbows drop below your shoulders or the bench.
If a bend is unavailable you can opt to do a floor press.
**Perform 8 reps then immediately move on to single-leg step-downs.**
Single Leg Stepdown:
Start standing with one leg on a box or bench.
The supporting leg will be along the edge of the box, the outer leg will be extended long on a slight back angle.
Bend the supporting leg until the outer leg touches the ground.
Then, drive through the heel of the supporting leg and stand back up straight onto the box.
If you do not have a box or bench, you can substitute for a reverse lunge.
**Perform 6 per side then, rest for 90 seconds before starting the superset over again. Complete three rounds of superset 2 before moving on to sissy squats.**
Sissy Squats: 2 sets
Congrats! You’ve made it to the final exercise of this workout for legs. And this exercise is aptly named because everyone feels like a sissy after a couple of rounds of these!
There are two ways to perform sissy squats:
Option 1)
Kneeling on the ground.
Option 2)
Standing with the support of a wall or chair on rélévé
Set up with your knees hip distance apart. Your pelvis should be aligned with your spine and your ribs closed.
Imagine that from your knees to your shoulders are a solid board. Then, like you’re doing a jazz hinge, squeeze your glutes and lean back as far as you can, hinging from the knees.
Engage everything to lift the body and return to the starting position.
So simple yet sooooo challenging, good luck 😉
**Perform 12 reps, then rest for 1 minute before performing the final set.**
So, what do you think? Are your legs feeling like jello?
If you like this workout for legs, tune in every Wednesday for a free workout. Don’t want to wait that long? Try these client favorites: (Hollow) Hold, Please! A Quick Ab Workout for Dancers, Training Tip Tuesday: The B-Stance Squat, The Five Minute Workout
