How to use stretch bands for dancers

7 Resistance Band Exercises for Dancers

Dancing requires strength, mobility, power, cardiovascular endurance, and muscular endurance. Your muscles quickly adapt to movements that are performed often in dance. Which is why adding resistance to every workout helps prevent plateaus and continuously challenges your muscles!

TheraBand Resistance Bands allow dancers to move more freely and achieve a greater range of motion by creating resistance from all directions. The dancer can adjust the angle of movement and combine several exercises, continuously working towards greater extension and flexibility. It’s also important that dancers protect their muscles and joints from potential injury.

Looking to strengthen your hips and core? We’ve come up with a variety of exercises to get you started!

Jump to 6 TheraBand Resistance Band Exercises!

4 Benefits to Using Resistance Bands

1. Great for Injury Rehabilitation

When recovering from an injury, it's important to practice safe rehabilitation exercises that won’t put excessive strain or weight on the injured area. Resistance training offers dancers a gradual reintroduction of strength-based movement and exercises. The bands also help build stability and better posture, helping prevent strain on weak muscles and joints.

2. Provides Variable Resistance

Resistance bands allow users to increase gradually the amount of the resistance during an exercise. This occurs when the amount of tension in the band increases as the ends are stretched further apart. Variable resistance leads to an increase in the number of muscle fibers being used in the working muscles. Which then leads to improved strength and muscular endurance.

3. Adaptable to All Fitness Levels

With a color-coded resistance system, TheraBand makes it easy to find your perfect fit and ensures you get the same level of resistance every time. These elastic bands are a great choice for progressive resistance training because the first six levels all increase 25% in resistance from the previous level at 100% elongation. Start with a lightweight band and as your strength and flexibility improves, move up to heavier weight. TheraBand also offers High Resistance Bands. It expands the resistance range and offers higher levels for advanced rehabilitation, elite athletes, and people looking for a tougher workout.

  • More FAQ on TheraBand Resistance Bands

4. Improves Strength and Stability

Improving the height of kicks and leaps requires strength and flexibility throughout the lower back, hamstrings, groin, and quads. The major muscles that contribute to the actual height of a kick are the hip flexors and quads, which can be strengthened each time you lift your legs using a resistance band. In addition, proper stretching with the bands will improve a dancer’s form and technique.

Is hip pain limiting the height of your leg lifts? Is foot pain making it difficult to go into a plie? After dancing, some muscle soreness for 24-48 hours is normal. However, if you begin to experience any pain, you may have suffered a more severe injury. Talk to your doctor, physical therapist, athletic trainer, or medical professional about your pain relief options.

6 TheraBand Resistance Band Exercises

Perform these movements as a circuit (2-3 times each with one minute of rest between rounds) three times a week.

For assistance when tying the resistance band, hold the band with one end in each hand. Wrap one section around the other, then cross over again and bring one end through the loop that forms. Pull tight to form the first knot. Repeat so the band is double knotted securely. Before each use, make sure the knot is still tight and that it is not wearing/fraying. Or use a Loop Band!


  • Sit on the floor with your legs straight out in front of you
  • Flex your right foot and loop the resistance band around your foot. Focus on pressing slowly through the ankle, ball, toe, and then back through the toe, ball, ankle
  • Keep your working heel on the ground. Repeat this exercise 8-10 times and switch to stretch the left foot

Standing Push-Up

  • Place the band across your back and feed the ends under your armpits, holding one end in each hand
  • Start with your hands by your shoulders, then press straight forward as though you were performing a push-up
  • Slowly return to the starting position. Repeat 8-10 times


  • Loop your resistance band over the barre
  • Lay on the floor perpendicular to the barre. Bend your legs and place your feet firmly on the ground to stabilize your lower body
  • Hold one end of the band in each hand and keep your arms extended beside your hips
  • Curl your upper body all the way up toward your knees and hold for 2-3 seconds
  • Slowly lower back down to the ground and repeat 8-10 times

The Frog

  • Lie flat on your back and bend your knees in toward your chest with your heels together
  • Place the resistance band across the balls of the feet and grip it near the knees
  • Keep the head down and use the abs to curl the upper body off the floor. The chest and shoulders should remain wide
  • On inhale, extend the legs toward the ceiling. Flex the feet, like a plié, in first position
  • Starting at 90 degrees, progressively bend the legs down into a diamond shape. Do not drop the knees or push the stretching limit
  • Repeat this exercise 8-10 times


  • Tie the band in a loop around your wrists so there is resistance when your hands are shoulder-distance apart
  • Come to plank position. Plant your hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up
  • Ground toes into the floor and squeeze the glutes to stabilize your body
  • Walk around, moving the arms and legs together, going forward, backward or even sideways

Side Lying Clamshell

  • Lie on your right side and tie a resistance around your thighs. Stack your feet and hips, with your knees bent at a 90-degree angle and your head resting in your right hand
  • Draw your knees in toward your body until your feet in are in line with your butt. Place your left hand on your hip to ensure it doesn’t tilt backwards. This is your starting position
  • Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor
  • Hold for 2-3 seconds, squeezing your glutes at the top and then slowly return to the starting position. Do this 8-10 times

Reverse Lunge with Twist and Pull

  • Stand with your arms extended forward at chest height, holding one end of the band in each hand
  • Step your left foot back, and lower into a lunge
  • Twist your torso over your right leg, and pull your hands farther apart, stretching the band
  • Return to the starting position and repeat on the opposite side. Do this 5 times on each side

For further instructions on resistance band exercises for pointework, watch this video.


Looking for something to read next? Learn more in this article, Exercises for Ballet Dancers: Improve Your Turnout.


  1. Anonymous. (2016). TheraBand Exercises for the Dancer. A Dancer’s Life. Retrieved from
  2. Lee, Josephine. (2018). 5 Resistance Band Exercises for Stronger Pointework. Pointe. Retrieved from

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

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Thera-band Exercises for Dancers — A Dancer's Life

Thera-band’s are a convenient, easy, and cost effective way to enhance the benefits of your workout. Exercise bands (like the thera-band) add resistance to any exercise, stretch or movement through the activation of targeted muscle groups. With the provision of external resistance, the muscles have to engage even further to fight the tension, causing them to work harder than they usually would. This enhanced activation results in an increase in overall muscle strength, tone, and flexibility. Thera-band exercises aren’t only performed by dancers and athletes. Anyone who is aiming to improve their strength and physical tone can perform exercises with resistance bands.

Listed below we have eight easy thera-band exercises you can do at home to get that little extra out of your workout and feel that burn!

Before we start, the rule of thumb when using a thera-band is the closer you hold towards the centre of the band, the greater the resistance. If you want to reduce the level of intensity, move your grip further to the ends.

Bicep Curl

Targets the biceps, core, and lower back.

Hold the ends of the thera-band in either hand and then place the thera-band under your feet, ensuring you have even lengths on each side of the band. Curl the thera-band upward, bending your elbow, keeping the palms up and elbow attached to the side of the body. Hold and slowly return, then repeat. Ensure to keep your back straight and avoid leaning backwards or rounding your back.
Repeat for 2 sets of 10 reps.

Seline wears the Alexandra Camisole in navy, and the Thalia Legging and Ellen Top in navy from the Merino Collection.

Tricep Pull

Targets the triceps, shoulders, chest and forearms.

Hang a thera-band over the top of a door (or a chair if that’s too high), ensuring it hangs evenly on both sides. Hold the ends of the band in each hand, palms facing in. Keep your elbows tight to the side of your body and pull your hands down towards your waist. Hold for a second and then bring your hands back up. This equals one rep.
Repeat for 2 sets of 10 reps.

Reverse Lunge with Twist & Pull

Targets the glutes, thighs, core, shoulders, and upper back.

Stand with your arms extended forward at chest height, holding one end of the band in each hand. Step your left foot back, and lower into a lunge. Twist your torso over your right leg, and pull your hands farther apart, stretching the band. Return to the starting position, then repeat on the opposite side. Alternate sides with each rep.
Repeat for 2 sets of 10 reps.

Side-Angle Bent Row

Targets the glutes, thighs, core, upper back, and arms.

Anchor one end of the band under the inside of your left foot, with the opposite end in your right hand. Step your right foot back, and bend your left leg until the thigh is nearly parallel to the floor. Rest the left forearm on the left thigh. Lower your right hand next to your left shin, then pull your right elbow toward your right shoulder. Slowly lower your right hand beside your left shin (think of a sawing action).
Continue for 30 seconds, and repeat on the opposite side for another 30 seconds.


Targets the glutes (maximus and medius), and core.

Lie on your right side and tie a thera-band around your thighs. Stack your feet and hips, with your knees bent at a 90 degree angle and your head resting in your right hand. Draw your knees in toward your body until your feet in are in line with your butt. Place your left hand on your hip to ensure it doesn’t tilt backwards. This is your starting position. Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor. Hold for one second, squeezing your glutes at the top and then slowly return to the starting position.
Repeat for 20 reps on each side.

Inner Thigh Lift

Targets the adductors, glutes, and core.

Lie on your right side on the ground supporting your head with your hand. Place the thera-band around the bottom foot and hold in the hand that is not supporting the head. Flex the bottom foot. Place the top foot on the ground in front of the bottom leg keeping the knee bent and facing towards the ceiling. Lift the bottom foot up off the ground targeting the bottom inner thigh. Lower back down hovering the leg just off the ground. Aim to keep the bottom foot flexed the entire time and the top foot firmly planted on the ground. Try to avoid rolling back on to the hips so you really work the adductors.
Repeat for 20 reps on each leg.

Glute Kickbacks

Targets the glutes, hamstrings, and core.

Tie the thera-band around your ankles and stand with your feet hip distance apart. Engage your core and shift your weight onto one leg. With the opposite leg, slowly kick backward lifting the foot 45 degrees off the ground. Bring the leg back in with control and gently tap the ground just behind the planted foot. This equals one rep. Focus on balance and form. If your hips twist or your lower back arches, you’re likely kicking back too far/high or using a resistance that’s too heavy.
Repeat 20 times and then change legs.

Kneeling Leg Extension

Targets the core, arms, adductors and abductors.

Tie a thera-band around your thighs. Start on an all-fours position with your wrists under your shoulders and knees under your hips. Engage your core and roll to put all of your weight in your right hand and right knee, as you straighten your left leg, keeping your left foot on the floor (a modified side plank position). Your left hand can rest on your hip. This is your starting position. From this position lift your left leg up toward the ceiling, keeping it straight. You can lift as high as your flexibility allows, but stop when your leg is even with the line of your hip. Slowly lower your leg and tap your left foot to the floor before immediately lifting it again. If you find the thera-band is sliding up your thigh you can hold it in place under your right knee.
Do 20 reps on one side, then switch to the other side.

Thera-band Stretch Strap

If you’re after something a little different you can also look at using a Thera-band Stretch Strap. These are a great way to improve flexibility through the use of resistance. They have different loops that determine the level of resistance and are a great way to improve your hamstring flexibility and splits!

If you love these exercises and would like to incorporate other thera-band exercises into your ‘dance at home’ or ‘workout at home’ routine, check out our blog Thera-band exercises for the Dancer. Sometimes working out can feel like a chore but by mixing up your routine with the addition of something as small as a thera-band can make a world of difference. For other great tips and tricks to make your time at home as productive (or unproductive, if that’s how you’re feeling) as possible, have a look at some of our most recent articles on the Energetiks Blog!

Get your own thera-band here!

Article by Sheree Ronai-Horvath
Photography by Elly Ford

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Thera-band exercises for the Dancer

Fitness, Dance Advice, Health + FitnessEnergetiksthera-band, thera-band training, workout, flexibility, strength, strengthening exercises, muscle tone, muscle flexibility, stretch strap, resistance training, resistance strap, workout at home, dance at home, Sheree Ronai-Horvath, Elly FordComment


6 best exercises with an elastic band for beautiful buttocks

Iya Zorina

Author of Lifehacker, athlete, CCM



The thicker the gluteus maximus muscles, the more toned and attractive the butt looks. Therefore, the main goal of those who want a “nut” is how to properly load the buttocks so that the muscles grow and increase in size. For this purpose, we propose to perform six simple, but very effective exercises with a fitness band.

What kind of fitness bands do you need for exercise

Fitness bands are flexible latex training bands shaped like a ring. They provide additional stress to the muscles through resistance and may also be called expanders, band machines, or loops.

Fitness elastic bands are available in short mini bands with a total length of 60 cm and longer ones up to 200 cm.

Mini fitness band set. Photo: Ozon

If you plan to train only the buttocks, you can limit yourself to mini rubber bands. If in the future you want to load other muscle groups, then you should buy long ones.

The range of exercises with these expanders is much wider: with them you can do push-ups and pull-ups, do presses, pull-ups and pulls, and also use them as mini elastic bands, simply by tying them in a knot in the middle.

Set of long elastic bands for fitness. Photo: AliExpress

Also consider the resistance of the band trainer. Usually, the characteristics indicate the load that you will receive when training with a particular model. This parameter can be specified in kilograms or pounds and is designated as "elasticity", "maximum load", pulling force.

Rubber bands with a load of approx. 9-15 kg are suitable for training the gluteal muscles. You can buy one, but keep in mind that over time the load should increase, so you will either have to do more reps or buy a resistance band with more resistance.

Therefore, it is still better to immediately purchase a set of several rubber bands. So you can more accurately regulate the load and train not only the buttocks, but also other parts of the body.

What to buy

  • Ozon Mini Fitness Band Set →
  • AliExpress Mini Bands Set →
  • AliExpress Long Bands Set →

How and How Much to Exercise

To evenly pump all the fibers of the gluteal muscles, choose three exercises for one workout, and do the rest in the next. Alternate them every session.

Adjust the elasticity of the elastic band and the number of times so that the last reps in the set are heavy. Ideally, you should perform 8-12 times in the approach. But if your band isn't flexible enough to fatigue that many reps, do more.

Start with three sets and gradually increase to five. Rest 2-3 minutes between them. Also, don't forget about recovery. Train every other day (3-4 times a week).

What to do with the Butt Bands

Standing Hip Extension

Put the band on your ankles, stand next to a stable support to hold on as you move, and swing your straight leg back.

If you have a long band machine, hook it to a stable support that is not high from the floor. Turn to face the support and put the loop around your leg. While holding on, take your leg back.

Standing leg abduction

Put on a small elastic band around the ankles, turn sideways to the support and hold on to it with one hand. Overcoming the resistance of the expander, take your leg to the side and return it back.

If you have a long elastic band, hook it to a stable rise not high from the floor, turn sideways and move your leg to the side.

Glute bridge with band

Lie on the floor on your back, place the mini band on your thighs just above your knees. Bend your knees and place your feet on the floor, spread your knees to the sides, stretching the elastic band - this is the starting position.

While tensing your buttocks, raise your pelvis as high as you can, then lower it back down and repeat. Keep your knees apart while doing this.

Move slowly and under control. At the top of the exercise, additionally squeeze the buttocks to better load them. Don't plop back down to the floor, but lower yourself while maintaining tension.

If you have a long band, you can tie it in a knot in the middle and move like a mini rubber band.

Resistance band between legs

This exercise can only be done with a long elastic band. Hook the expander onto a stable support and stand with your back to it so that the tape simulator is located between your legs.

While holding the elastic in your hands, take a few steps forward so that it stretches. Stand with your feet shoulder-width apart, bend your knees slightly and lean forward with a straight back - this is the starting position.

While tensing your buttocks, straighten your torso until your hips are fully extended, then return to the starting position and repeat.

Prone leg raise

Put on the mini ankle band and lie on the floor on your stomach. Overcoming the resistance of the elastic, lift your straight leg back and lower it back. Perform the approach first with one leg, and then with the other.

If you have a long band, tie it in a knot in the middle to turn it into a mini band.

All-Fours Hip Extension

Get on all fours, press one end of the resistance band with your hands and hook the other end behind your foot. Raise the leg bent at the knee to the parallel of the thigh with the floor - this is the starting position. Overcoming the resistance of the elastic, lift your leg up and lower it back.

If you have a mini band, put it over the middle of your thighs and do the same exercise.

If your muscles don't ache for 24-36 hours after your first session, it's likely that your workout was too light. Use a high resistance band and increase the number of sets and reps.

After about two weeks of training, begin to increase the resistance of the band or the number of repetitions. Make sure that the load grows adequately to your capabilities. If all the reps in a set were easy, it was a bad set.

And don't forget about food. If the body does not have enough protein and carbohydrates, no amount of exercise will add centimeters to your hips. If there are too many calories, as well as excess fat, it will take more than one month before the inflated gluteal muscles change the shape of the priests and provide a toned appearance.

Read also 🤸🏻‍♀️💪🏻🏃🏻‍♀️

  • 10 great exercises with dumbbells for a toned butt
  • How to lose weight quickly and not harm your health: a scientific approach
  • How to exercise and what to eat to gain weight
  • Top 10 Glute Exercises
  • Resistance Band Strength Training: Works All Muscle Groups

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Stretch rubber - assistant to sports performance

Rhythmic gymnastics is inextricably linked with constant exercises, the main of which is stretching. Without this mandatory element, the implementation of various gymnastic programs is simply impossible.

However, rubber is an excellent assistant not only for gymnasts. Rubber for stretching allows you to train and strengthen all muscle groups, stretch ligaments, perfectly develops the correct posture, develops flexibility, is actively used for strength training without the use of a heavy device. So, it will be extremely useful for adults.

This material will help you figure out how to choose rubber - depending on your goals: helping a little gymnast, or for your own physical rehabilitation and keeping fit.

Application range

The elastic band is compact, easy to use, easy to fold and does not require much storage space. In addition, it can be successfully used by both very young and experienced athletes.

Moreover, all manipulations do not have to be performed indoors or in a special room, rubber for stretching can be used for a walk, school breaks, or in the courtyard of the house. Especially often it is used to develop transverse twine, to increase the flexibility of the foot, as well as to improve overall athletic performance. Suitable for combined training.

Being a universal simulator and having an adapted load level, it is in high demand among professional athletes, dancers, and people who are fond of Pilates, yoga, swimming, and fitness. For the latter, an elastic band for fitness classes allows you to keep your body in good shape, get rid of excess weight, strengthen the muscle corset and improve muscle relief. It is worth noting the very slight pressure on the joints and connective tissues - the fitness elastic band is also ideal for physical rehabilitation, especially for older people, since the possibility of injuries and sprains is zero. It is also an excellent simulator for women after childbirth - thanks to training with a tourniquet based on the principles of static dynamics, there is no load on the spine and pelvic organs.

In addition, this multifunctional projectile is actively used among young athletes - with it it is much easier and more interesting for a child to perform various exercises, train and stretch muscles, and achieve their goals. As a rule, parents of future juniors are advised to purchase elastic bands and stretching straps in the first place, the main thing is to understand their types and choose a reliable, trusted manufacturer.

Types and how to choose?

Ordinary, at first glance, the tourniquet has several levels of elasticity. Conventionally, the rubber band for training is divided into three levels of resistance. As a rule, they differ in colors. But before you buy a sports gum, it is best to pay attention to the detailed description of the product, and not just the color. True, you can still rely on the basic shades. For example, yellow means low load, red and green - medium, high - will provide purple, lilac or blue. Often rubber bands for training can be purchased in sets. This is a good option: firstly, certain muscle groups require their own exercises; secondly, over time, undoubted progress will be noted and more elastic rubber will be required for sports training.

Length and width also matter. Experts recommend choosing a tape for sports with a length of at least 1.2 m and an average width of -15 cm. Moreover, a long tape will allow you to perform exercises in different variations; for example, it is enough to simply fold the teraband in half and thereby increase the load.

In turn, in exercises for the hips, legs and buttocks, an expander is used - a ring, or as it is also called an annular elastic band. To tone the muscles, as well as for stretching exercises, use a loop expander.

Usually in stores you can find a tourniquet for training of two varieties: with loops and without. Depending on the nature of the exercises, some buyers will choose equipment without loops: it is easy to tie, wrap around and pull in different ways. True, rubber with eyelets is more convenient - you can easily grab hold of them and are not afraid that the projectile will “pop out”.

With a muscle stretching tape, you can perform various exercises. For example, training legs with a tourniquet - absolutely without heavy equipment, easily turns into a strength workout. Thanks to the fitness tape, by overcoming the elastic resistance, you can tighten the buttocks, make the legs slimmer and the hips elastic. You can also effectively “pump” hard-to-reach areas.

Learn more