What Muscles Does Ballet Dance Strengthen?

ballerina doing strengthening exercise

Ballet dance class is typically structured to help students enhance their muscles and joint flexibility as well as perfect their postural alignment and build important muscular strength.

The techniques of ballet dance are extremely demanding physically. Learners are required to learn to identify and engage certain muscle as they work through logical steps and series of exercises. Here are the key muscle groups that frequent and consistent ballet dance exercises help to strengthen.

Quadriceps and hamstrings

In ballet dance, students learn to appreciate the aesthetic quality of a straight leg line. As a result, learners work hard to consistently achieve long and high leg extensions. And in the process, they develop strong quadriceps, the muscles that aid in full knee extension and hip flexion. The ballet’s plie or knee bend move helps in building strong and powerful hamstrings. As you progress your ballet dance training, your hamstrings become increasingly strong and powerful.

Hip and gluteal muscles

The classical ballet technique requires a turnout of the legs at the hip socket to rotate the legs outwards. This technique is achieved using external hip rotator and gluteal muscles as ballet students learn to engage these muscles regularly to maintain their turnout and rotation during leap, turns and leg extensions. Hip and gluteal muscles are also engaged when holding a difficult pose, when traveling across the floor, and when pushing off from the floor in a jump. Ballet dancers who work consistently to increase the turnout build strong gluteal and external rotator muscles.

Calves and feet

Every time ballet dancers point or rise onto their toes, the muscles of their feet and lower legs are strengthened. Ballet moves such as plantar flexion require ballet learners to engage their calf muscles, and work slowly through their feet, using the floor as resistance. Learners also use the same technique to jump by pushing hard against the floor to propel yourself upward, and when you land, you take care to articulate through your feet to soften your landing. This footwork process results in building immense muscle strength in your calves and feet.

Back and core

Dancing ballet relies heavily on your abdominal, back and pelvic muscles to provide essential stability. Trainees learn to keep these muscles engaged throughout every turn, pose, leap and jump. Additionally, tightening the core muscles helps maintain proper balance and alignment so that you can have clean and powerful movements. Tight and strong core muscles helps to free up extremities and provide protection from injuries associated with ballet dance.

We offer wonderful ballet dance classes in Singapore throughout the week for all dancers of all experience. Hone your skills and become a real ballet dancer. Contact us to get started.

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