Spring training featured exercise: Single leg bridge

Photo by Matt Blewett/Matte B Photography

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.

To learn more about Twin Cities Orthopedics and our comprehensive Dance & Performing Arts Medicine services, follow us on Facebook, Instagram and Twitter. For questions related to Dance Medicine, contact SpecialtyPrograms@TCOmn.com.

Train Smarter, Not Harder Summer Registration Open!

It’s back for a third year! Twin Cities Orthopedics is offering the Train Smarter, Not Harder summer program for dance teams.

New this year: Weight room and specialty sessions on safely conditioning the muscles and joints for high kick technique enhancement

Location: At your school, a TCO performance facility, or Training HAUS

Cost: Sliding scale dependent on number of sessions your team schedules.

For more information, contact Luke at Charlesrudberg@trainingHAUS.com.

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The articles from Twin Cities Orthopedics appearing in the Tips from the Pros segment are written by Twin Cities Orthopedics’ Dance Medicine providers for educational purposes. It is not intended to diagnose, treat or prevent any medical condition.

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