In this series, I introduce my tried-and true FAVORITE– the kickstand RDL (Romanian Deadlift). This is an incredible exercise that builds strength, balance, and body control — all crucial elements for dancers. Primarily targeting the glute max, hamstrings, and posterior chain, this series builds power for jumps, extensions, and lifts, while improving control in movements like arabesque and penché. Additionally, because one leg bears most of the load, the kickstand stance challenges your stabilizing muscles, including the glute medius and core. The result? Better balance and control on one leg — essential for turns, balances, and transitions in dance.

💪 Muscles Targeted:

• Glute maximus → power for jumps, extensions, and lifts

• Hamstrings → posterior chain strength + controlled hip hinge

• Glute medius → single-leg stability and pelvic control

• Core stabilizers → balance and control on one leg

• Posterior chain (back of the body) → strength + injury prevention

💃 For Dancers: This series builds single-leg strength with support while targeting the glutes and hamstrings for stronger jumps, cleaner extensions, and safer landings. It improves hip hinge mechanics, pelvic stability, and balance, reinforcing clean alignment and protecting the knees and low back — without sacrificing line or control. Because it works each leg independently, it helps identify and correct strength or stability imbalances between sides, which are common in dancers who favor one leg for turns or jumps ✨.

Jenna Tid-Bit: Glutes and hamstrings are two of the weakest muscles I see in athletes that I work with, yet they are ESSENTIAL in keeping strong for injury-prevention and optimal performance. SO…. let’s get to work!

Jenna fact part 2: This is one of my ALL-TIME FAVORITE series to strengthen the posterior chain, especially the glutes and hamstrings. It is ALWAYS a killer and ALWAYS lights up the back of my body! 💪🍑