Single-Leg Strength

If you want to become a stronger dancer, you need to train more than just your technique.

Ballet asks you to produce and control force on one leg constantly, whether you’re landing a jump, rising into a turn, holding an extension, or stabilizing in arabesque. One of my favorite exercises for developing this kind of strength is the Bulgarian split squat.

Why Dancers Should Do Bulgarian Split Squats

The Bulgarian split squat is a single-leg strength exercise that works the glutes, quadriceps, hamstrings, and hip stabilizers.

The glutes and quads help produce force as you push out of the bottom of the movement, while the hamstrings and hip stabilizers help control the leg and keep the pelvis and knee stable.

Because you're working one leg at a time, you can also identify differences in strength and control between your sides.

I especially like this exercise for dancers because it's performed in parallel. We spend so much time training in turnout that strengthening in parallel challenges the body in a different way and helps create a more balanced foundation of strength.

How to Do a Bulgarian Split Squat

1. Set up: Stand a few feet in front of a bench or sturdy elevated surface. Place the top of your back foot on the bench behind you. Position your front foot so your heel stays grounded and your knee can track comfortably over your toes.

2. Lower: Bend your front knee and lower your body toward the floor with control. Keep your pelvis level and your working knee tracking in line with your toes.

3. Push up: Press through your entire front foot to return to standing. Think about pushing the floor away and using your glutes and quads to power the movement.

4. Stay controlled: Focus on keeping your pelvis steady, your knee aligned, and your working foot grounded throughout the exercise.

Once you can perform the movement with good control, hold dumbbells at your sides to add resistance.