Dancer Bend
Expert Advice
Keep your movements fluid and controlled to prevent injury and ensure you're stretching the targeted muscles effectively.
How-to-do Steps
- Stand straight with your feet together.
- Extend one arm overhead while reaching the opposite hand towards the back of your thigh.
- Lean to the side with the arm extended overhead, creating a 'dancer's pose'.
- Return to the starting position and repeat on the other side.
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Muscles Worked
Dancer Bend primarily targets the Quads, Hamstrings, Calves, Glutes, Lats, Shoulders, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Lats14%
Shoulders15%
Triceps15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Dancer Bend work?
Dancer Bend primarily targets the Quads, Hamstrings, Calves, Glutes, Lats, Shoulders, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Dancer Bend?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Dancer Bend suitable for beginners?
Dancer Bend is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
