Four Simple Exercises to Help Your Dancers Build Stronger, Higher Extensions

When it comes to dance, beautiful extensions can take a performance from nice to wow. And while flexibility gets a lot of attention, we know the real secret is strength, control, and consistency. If you’re looking for practical ways to help your dancers improve their extensions, these four exercises are studio favorites for a reason.

Each one targets key muscle groups needed for strong, supported extensions—and to make your life easier, they’re also available as printable visuals you can use right in the studio (hello, less explaining and more dancing!).

Let’s break them down.

Hip Flexor Exercise

This is a foundational exercise for improving extensions and building awareness in the hip flexors.

Start with one leg in a clean passé position, making sure the hips stay square. From there, lift the knee higher to engage the hip flexors, then lower it back down to passé with control.

Aim for about 15 repetitions on each leg. This exercise helps dancers build strength and control in the muscles that do so much of the work during développés, battements, and extensions.

Extended Hip Flexor Exercise

Once dancers are comfortable with the basic hip flexor exercise, this variation adds an extra challenge.

Begin again in passé with straight hips. Lift the knee up, then slowly extend the leg outward. Return to the lifted knee position before lowering back to passé.

Repeating this 15 times on each leg helps dancers connect strength with length. It engages the hip flexors while also building strength in the outer thighs—key for stability and control in high extensions.

Barre Leg Lifts

Now let’s take things to the barre.

Have dancers face the barre with the back of the knee resting gently on top. The standing leg should be long, strong, and balanced. With turnout in mind, lift the working leg off the barre and then return it with control.

10 repetitions per leg is plenty. This exercise builds strength in both the working and standing legs and helps dancers find stability while lifting—an essential skill for clean, confident extensions.

Barre Leg Lifts in Second Position

Ready to level it up? This variation adds a new angle and targets slightly different muscle groups.

Place the back of the ankle on top of the barre while facing it. Keep the standing leg engaged, focus on turnout, lift the leg off the barre, and

return it back with control.

Again, 10 repetitions on each leg is a great goal. This exercise reinforces strength, flexibility, and awareness, all while supporting healthier, more

controlled extensions.

A Small Practice with Big Results

When used consistently, these four exercises can make a noticeable difference in your dancers’ extension strength, control, and confidence. They work beautifully as part of a warm-up, conditioning block, or technique class.

To make teaching even easier, be sure to grab the printable exercise resources. They’re perfect for hanging in your studio as visual reminders or using as quick references during class—functional and cute.

Your dancers will feel stronger, more supported, and more confident in their extensions—and you’ll spend less time explaining and more time teaching.

Happy dancing,

Whitney 💛