Explosive Strength Training at Home: Simple Tips for Dancers

As dancers, we spend so much time working on technique, flexibility, and artistry — but real progress also comes from building strength. Strength training doesn’t just make you “stronger,” it makes jumps higher, turns steadier, and rehearsals less tiring. The best part? You don’t need a gym to get results. With a few simple exercises, you can build dancer strength right from home.

I’ve put together a strength training video that walks you through a full routine, but I wanted to highlight a few key exercises here. These are some of my favorites for developing power, stability, and control.

Four Key Strength Exercises for Dancers

1. Jumps from One Leg

Explosive jumps from a single leg build power for jumps and keep you stable during landings. They also challenge balance and coordination, which carry over beautifully into

performance. Try 12-16 reps per leg and focus on landing softly and rolling through your feet.

2. Push-Ups

Upper body strength often gets overlooked in dance, but push-ups are fantastic for posture, partnering, and keeping turns steady. Keep your core engaged and shoulders strong — even modified push-ups on your knees make a big difference.  Start with 8 and build up to at least 20. 

3. Lunge Front to Grand Battement Forward

This is one of my personal favorites because it helps with that explosive front leg in grand jetes. Start in a deep lunge, then drive that grand battement as high as you can. It works legs, hips, and core while reinforcing explosive movement that translates into higher legs in jumps and extensions.  Start with 8 reps per side and work up to 16. 

4. Planks

The humble plank is a dancer’s best friend. Core strength underpins everything we do: turns, balances, extensions. Hold for 20–60 seconds, keeping your body in a straight line. Add side planks to challenge obliques.

👉 You can find these moves (and more variations) in my strength training video.

Adding a Little Extra Challenge

Once these exercises feel manageable, adding a bit of resistance can help you progress. Ankle weights (500 grams or 1 kilo) are a simple way to build stability and strength without needing a lot of equipment. Wearing them during controlled workout sessions will make your legs stronger.  When you take them off again, you will feel a much lighter sensation, giving you the ability to kick & jump higher and will give you much more control over your extensions. Click here for some of my favorite on amazon!

Fueling Your Training: Protein & Fiber

Strong muscles don’t come from exercise alone — they need fuel. Two key nutrients dancers that are so important are protein and fiber.

• Protein helps muscles repair and grow after training. Without enough, it’s harder to build strength and stamina.

• Fiber keeps energy levels steady and digestion healthy, which means you can push through long rehearsals without crashing.

  
  

Some easy dancer-friendly options:

• Protein: Greek yogurt, cottage cheese, eggs, chicken breast, turkey slices, lean beef, fish like salmon, tuna, cod, shrimp, tofu, edamame, lentils, chickpeas, humus, black beans, kidney beans, nut butters (peanut, almond, cashew), quark

• Fiber: oats, whole grain, quinoa, brown rice, sweet potatoes (skins on!), apples (with peels!), berries, bananas, carrots, broccoli, spinach, kale, green beans, chai seeds, legumes

  
  

I like to think of it as “sprinkling” protein and fiber throughout the day — a bit at breakfast, lunch, and dinner, plus snacks in between. That way your body always has what it needs to recover and grow stronger.

Don’t Forget Hydration

We all know we need to drink water, but during busy dance days, it’s easy to forget. Even slight dehydration can make you feel sluggish, affect focus, and increase injury risk.

What helps me is always having a bottle nearby. I personally love my Stanley IceFlow water bottle — it keeps water cold all day, and it’s easy to toss in my bag. Having a bottle with you all day helps keep you consistent. 

Final Thoughts

Strength training doesn’t have to be complicated. A few focused exercises, good nutrition, and enough hydration can transform your dancing over time. Remember: consistency is more important than intensity. Start small, build gradually, and celebrate the improvements as they come.

If you’re looking for a simple place to begin, try the exercises above (or check out my full video), and consider adding in a pair of ankle weights or a water bottle you’ll carry with you. Small steps like these can add up to big changes in your dancing.

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