Single Leg Stance with Upper Body Figure 8 – Dynamic Balance and Shoulder Endurance

Give this move a try to improve your balance and shoulder endurance! 

This will improve control, stability, and balance in your dance.

Let’s face it, most dancers don’t get enough upper body work, so we like to mix it in where we can. Also, you’ve probably not tried a balance move like this, way more dance specific than standing on a bosu! If you like it, we’d love you to share a video of yourself trying it and tag us!

  • Hold a light medicine ball or weight, (2-5 lbs is good for a start), then stand on one leg, not letting the lifted leg tough the other. From here keep your heel down as bend your knee about 15-20 degrees. Hold this position as your extend you draw an “8” in front of you. The quicker and wider you draw the 8, the more you have to work to keep your knee and leg stable!

Give it a try & let us know what you think below.

Move It Monday will feature a new movement, for all fitness levels, to help improve your dance performance and safety.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

Related Blog Posts

Recent Posts

Artistic Athlete Glute Tune-Up

Connect with your glutes to support your dance with our free glute tune-up program!
SIGN UP NOW
Free Program
Blog Categories

Have questions?

Send us a message and we'll email you back ASAP.

Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Play Video

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

Go back to sign up