Pointe+

Full-Body Strength Exercises for Pre-Pointe Dancers

May 9, 2023

If you are a pre-pointe dancer, you may need to do some strength training outside of class. Going on pointe is a huge accomplishment, but your whole body—not just your ankles and feet—needs to be prepared for the increased demands of pointework. You must maintain your balance, find movement efficiency, and sustain correct posture, all while performing more intricate technical skills and adding your own artistry.

Research has shown that the demands placed on your body are elevated once you’re dancing on pointe. Your technique and injury-prevention practices will become even more important.

Targeting multiple muscle groups can enhance your performance and decrease your risk for injuries. If you maintain consistency with full-body strength training, you’ll see more significant and longer-lasting results.

Some of the major muscle groups to strengthen include those on the posterior and lateral (side) chains of the body, including the glutes, hamstrings, gastrocnemius and soleus, latissimus dorsi, and obliques.

Here are some intermediate exercises to get started. You may want to progress by adding more resistance over time. Start using these exercises in your training regimen two to three times per week in addition to your regular classes.

You’ll need:

  • a long resistance band
  • a yoga block
  • a barre, wall, or heavy chair

Exercise 1: Single-Leg Glute Bridge

This exercise primarily targets the glutes and hamstrings.

  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  1. Lie on your back with your legs bent and parallel.
  2. Lift one leg into a tabletop position.
  3. Press the hips up toward the ceiling until you make a straight line between the knees, hips, and shoulders.
  4. Pause at the top, and slowly return the hips back toward the floor.
  5. Do 3 sets of 10–12 repetitions on each side.

Exercise 2: Side Plank Hold

The side plank hold works the entire lateral chain of the body, including your obliques.

  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  1. Start in a plank position on your hands with your feet separated.
  2. Lift one hand toward the ceiling as you rotate the body toward that side.
  3. Let your feet pivot, placing one foot in front of the other.
  4. Do 3 sets and hold for 20–30 seconds on each side.

Exercise 3: Single-Arm Row

The single-arm row primarily strengthens the latissimus dorsi muscle, which is located on each side of your back.

  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  1. Sit with your legs straight out in front of your body.
  2. Bring a resistance band around your feet and hold both ends of the band in one hand.
  3. Pull your elbow behind you as you pull on the band.
  4. Pause, then return to the starting position.
  5. Do 3 sets of 10–12 repetitions on each side.

Exercise 4: Lateral Bear Crawls

Here, focus on resisting rotation of the torso to promote core engagement for skills like pirouettes.

  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  1. Start on your hands and knees in a prone tabletop position.
  2. Tuck your toes underneath your ankles, and hover your knees off the floor about 2–3 inches.
  3. Take a step with the right hand and right foot to the side, then step the left hand and left foot back in toward the center.
  4. Repeat with the right side leading, then switch.
  5. Do 3 sets of 10–12 repetitions on each side.

Exercise 5: Single-Leg Romanian Deadlift

This exercise mostly focuses on the posterior chain of the body and lower-leg stability.

  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink mat.
    Photo by Jayme Thornton.
  1. Start standing on one leg in a parallel position with the knee slightly bent.
  2. Bring your other leg to a parallel coupé position.
  3. Place your hands on your hips.
  4. Hinge forward at your hips, bringing your torso down to a 90-degree position.        
  5. At the same time, reach your working leg back in a parallel position to 90 degrees, creating a straight line while you balance on your standing leg.
  6. Slowly lift your torso to the starting position as you lower the back leg.
  7. Do 3 sets of 8–10 repetitions on each side.

Exercise 6: Single-Leg Eccentric Calf Raise

This exercise is for building muscular endurance and strength in your calf’s gastrocnemius and soleus muscles.

  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink yoga block and a chair.
    Photo by Jayme Thornton.
  • Model Azrielle Smith demonstrates the exercises as described. She is wearing pink leggings, a pink workout top, and pink, white, and black sneakers. She is using a pink yoga block and a chair.
    Photo by Jayme Thornton.
  1. Using a barre, wall, or heavy chair for support, stand on a yoga block on the ball of your foot, with your heel hanging off the edge of the surface.
  2. Bring your other leg to a parallel coupé position.
  3. Slowly lower your heel down toward the floor until you feel a stretch through the back of your leg.
  4. Lift your heel into a demi-pointe position.
  5. Pause at the top, then slowly lower back down toward the floor.
  6. Do 3 sets of 10–12 repetitions on each side.

It’s important to note that these exercises are not comprehensive or specific to your body. Seek advice from a professional trainer or physical therapist if you’re looking for a training plan that is designed for you and your goals.

pointe pointe preparation pre-pointe strengthening