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Quadriceps Stretch
Leg Stretches for Dancers

Quadriceps stretch

Tracy Wicklund
Leg stretches are important for ballet dancers. Stretching the muscles of the legs, especially the quadriceps, hamstrings and calves, will improve flexibility as well as help to prevent injury. The following leg stretches are performed on the floor, but are easily adaptable to the barre.

The quadriceps are the big muscles along the fronts of your thighs. Not only will stretching them prevent them from becoming tight, it will also help to improve your arabesque.

  • Lie face down on the floor, with your forehead resting on your arms in front of you.
  • Straighten your legs flat on the floor behind you.
  • Bend your left leg and grab your left foot with your left hand.
  • Gently pull your left foot toward your left glute. Strive to keep your left thigh flat on the floor.
  • Make sure to keep your left foot in line with your left thigh.
  • Hold the stretch for about 10 seconds, then switch legs.
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