Featured exercise: Single leg bridge
Why: The classic single leg bridge is such a critical foundation. For dancers it really promotes glute activation, which not only increases jump height, but also protects hips, hamstrings, and low backs.
How: Start lying on the ground with one knee bent to 90 degrees and the other leg elevated. Keep the ribs in (as if you are doing a pirouette) and squeeze the glutes before you move. Maintain the core and glute squeeze as you press through the heel of your standing leg to elevate your hips. Focus on glute activation instead of height. You can perform this exercise as a hold (like a plank), or perform for repetitions. Try to train both sides equally.
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