Single leg squats for dance training 

This exercises is from my post talking about my top 5 favourite strengthening exercises for dancers.
This exercise focuses on building neuro-muscular control in the hip muscles, which is an often neglected part of training, but is every bit as important as strength and technique. Once you can master this exercise with perfect control, you can then start to bend your knee deeper, which will then also help build strength in your quads.
Start in parallel, standing on one leg, hips level. Bend your knee as far as you can with good control, hips level and knee directly over your toes, and push back up. Make sure your hips stay completely level throughout and don’t let your knee drop inwards. If you feel any knee pain, don’t push into it! Only bend as far as you can with perfect hip control and without any knee pain.
Then, repeat the exercise in turnout, kinda like doing a single leg demi plié. Note - you don’t need to do this with all the turnout you can get, just aim for comfortable, well-controlled turnout. Make sure your foot stays flat with good arch control. Don’t let your ankle roll in our out.
Head over to my blog to see the full post.
thedancephysio.com/my-top-5-i...