Thigh Stretches

01
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Battement Right Leg

Battement. Tracy Wicklund

The following leg stretches are designed to increase flexibility through your inner and outer thighs. Warming up the major muscles of the legs before you begin dancing will help to prevent injury, and help you to achieve the splits. When performing the exercises, remember not to exceed your own limitations. When stretching, avoid pulling your leg further than it will go naturally.

  • Lay down on your left side.
  • Straighten your left leg and left arm on the floor.
  • Rest your right arm in front of your stomach, and relax your head on your left arm.
  • Lift and lower your right leg, keeping your knee straight and turned out.
  • Repeat three times.
02
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Coupe Right Leg

Coupe. Tracy Wicklund
  • Keeping your hips even and stacked one on top of the other, coupe your right leg.
  • Your right foot should be pointed, resting on top of your left ankle.
  • Repeat three times.
03
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Passe Right Leg

Passe. Tracy Wicklund
  • Slowly lift your right leg to passe.
  • Your right foot should be pointed, resting on top of your left knee.
  • Straighten your right leg for a nice steretch through your thigh.
04
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Stretch Right Leg

Stretch. Tracy Wicklund
  • Stretch your right leg up, holding the heel of your right foot with your right hand.
  • Use your arm for added resistance, pulling your leg closer to your torso.
05
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Roll Over and Stretch

Roll over. Tracy Wicklund
  • Roll over on your back.
  • Stretch your right leg up, grabbing the bottom of your foot with your left hand.
  • Hold the side of your right leg with your right hand.
  • Keeping your knee straight, pull your leg down close to your chest.
06
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Split and Stretch

Split right. Tracy Wicklund
  • Roll over into a right split.
  • Stretch your torso over your right leg.
  • Keeping your knees straight and hands on the floor, stretch your head down to your knee.
07
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Arch Back

Arch back. Tracy Wicklund
  • Sitting in your right split, lift your torso and arch backward.
  • Round your arms and reach overhead.
  • If you have trouble with a full split, do a half split by bending your back leg.
08
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Roll and Stretch

Roll and stretch. Tracy Wicklund
  • Roll over onto your back.
  • Stretch your right leg to the side, using your hands to pull your leg down by your ear.
  • If your leg won't straighten while holding the bottom of your foot, try holding your leg closer to your thigh.
  • Keep your left leg straight and flat on the floor.
  • Repeat the entire sequence with your left leg.

Source:

Adapted from Frank Hatchett's Jazz Dance, Copyright 2000.