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Cushion Squeezes
Many dancers struggle with endurance of the deepest inner thighs, which can be a big factor in many hip issues. The Cushion Squeezes exercise is one of my favourites for addressing this issue. It involves using a small ball, which is a wonderful piece of equipment for any dancer and can be used for many beneficial foot, turnout, and core exercises. If you don't have one of these balls you can use a small pillow for this exercise.
Cushion Squeezes with Extension
If you can do the first variation of this exercise keeping the front of both hips relaxed for 15-20 repetitions, you can move on to the advanced stage. Please note that it is ok to feel the front of the working hip come on in this exercise. You cannot keep it fully relaxed, as the quadriceps need to activate to extend the knee. However, do try to still keep the supporting side relaxed at the front of the hip.
NB: When you go to turn the working leg out, make sure that you do not twist the pelvis. Your hips must stay square and straight, with the pelvis and spine in neutral.
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