Dancer Pose

Muscles worked by the Dancer Pose

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeHip FlexorsHip Flexor Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Dancer Pose

1. Stand tall and shift the weight onto one foot, keeping that knee soft.
2. Bend the other knee and take hold of the inside of that ankle behind you.
3. Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts.
4. Hold the shape for the prescribed time with the standing hip level and the gaze steady.
5. Release the foot and repeat on the other side.

Form tips

• Fix the eyes on one point ahead; a moving gaze is what usually breaks the balance.
• Keep the lifted knee in line with the hip rather than letting it swing out sideways.
• Use a strap around the lifted foot if the shoulder does not allow the direct grip.

At a glance

Dancer Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dancer-pose",
  "name_en": "Dancer Pose",
  "name_de": "Tänzerhaltung",
  "name_es": "Postura del Bailarín",
  "description_en": "A standing balance on one leg where the free foot is held behind the body and pressed away, combining a backbend with a single-leg hold.",
  "description_de": "Eine Standbalance auf einem Bein: der freie Fuß wird hinter dem Körper gehalten und weggedrückt, was Rückbeuge und Einbeinstand verbindet.",
  "description_es": "Un equilibrio de pie sobre una pierna en el que el pie libre se sujeta por detrás y empuja hacia atrás, combinando extensión de columna y sostén unipodal.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "advanced",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hip_flexors"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall and shift the weight onto one foot, keeping that knee soft.",
    "Bend the other knee and take hold of the inside of that ankle behind you.",
    "Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts.",
    "Hold the shape for the prescribed time with the standing hip level and the gaze steady.",
    "Release the foot and repeat on the other side."
  ],
  "instructions_de": [
    "Steh aufrecht und verlager das Gewicht auf einen Fuß, das Knie bleibt weich.",
    "Beug das andere Knie und greif von innen an das Fußgelenk hinter dir.",
    "Druck den angehobenen Fuß in die Hand und streck den anderen Arm nach vorn, während sich die Brust hebt.",
    "Halte die Form für die vorgegebene Zeit, die Standhüfte waagerecht, der Blick ruhig.",
    "Lös den Fuß und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Ponte de pie y pasa el peso a un pie, con esa rodilla ligeramente flexionada.",
    "Flexiona la otra rodilla y agarra la cara interna de ese tobillo por detrás.",
    "Empuja el pie elevado contra la mano y estira el brazo contrario hacia delante mientras el pecho sube.",
    "Mantén la forma durante el tiempo indicado, con la cadera de apoyo nivelada y la mirada fija.",
    "Suelta el pie y repite del otro lado."
  ],
  "tips_en": [
    "Fix the eyes on one point ahead; a moving gaze is what usually breaks the balance.",
    "Keep the lifted knee in line with the hip rather than letting it swing out sideways.",
    "Use a strap around the lifted foot if the shoulder does not allow the direct grip."
  ],
  "tips_de": [
    "Fixier einen Punkt vor dir; ein wandernder Blick bricht die Balance zuerst.",
    "Halte das angehobene Knie in Hüftlinie, statt es seitlich ausschwingen zu lassen.",
    "Nimm einen Gurt um den Fuß, wenn die Schulter den direkten Griff nicht zulässt."
  ],
  "tips_es": [
    "Fija los ojos en un punto; una mirada que se mueve es lo primero que rompe el equilibrio.",
    "Mantén la rodilla elevada en línea con la cadera en lugar de dejarla abrirse hacia fuera.",
    "Usa una cinta alrededor del pie si el hombro no permite el agarre directo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/dancer-pose-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dancer-pose");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.