Why the Skater Squat is a DANCE|PREHAB staple.
Dance is a single leg activity. Beyond single leg balance, we also need to develop the ability to control ranges of motion, especially in dance. One of the exercises we ask our dancers to be comfortable and proficient with – whether it’s hip, knee, or multiple ankle issues – is the single leg skater squat.
We’re always going to emphasize connecting to the ground first, so let’s start from the ground up with mobility.
Ankle Mobility
Have you been telling yourself that your demi-plie (or dorsiflexion) is “bad” because of tight calves or a tight Achilles? It may not be either. One of the things in Eurocentric informed dance is the importance of pointing the foot. We’re training the foot to point/plantarflex all the time, so when do we train dorsiflexion/flexing the foot? In moments such as demi plies in ballet, or landing in jumps, its important to have range in the ankle to absorb the forces when impacting the ground.
Quadriceps Strength
In these positions, we emphasize quad strength but also with length. We often think of training the quads for leg extension or straight knees, but the quads also have to support the knees in a bent position. We also get to emphasize how if our foot needs to be flat on the ground, what limitations might there be when it comes to properly strengthening the quads.
Global Movement Patterns: What Wires Together, Fires Together!
In the skater squat, there’s an opportunity to train muscle groups together – more specifically the soleus below the knee and the hip muscles above the knee.
Of the two calf muscles, because the gastrocnemius is shortened, we have to rely on the deeper muscle – the soleus.
Our hip muscles now also have to find stability in order to maintain a neutral pelvis throughout the entire range.
Leave a Reply