A modified squat for pole dance (FREE)

This exercise might look like just another squat or too “easy” to bother with. But, trust me, it’s a great little gem and it can help you improve many aspects of your pole dancing.

Here’s a brief breakdown of why you should give this exercise a try.

  • Targets muscle groups for active straddles
  • Improving lines
  • Reducing effort for tricks like: V Invert, Extended Butterfly, Ayesha, Iron X, Chopstix, Splits on and off the pole.
  • Strengthens and improves pelvic/hip mobility and stability, which help prevent injuries while doing pole tricks.
  • Improves stiff, tight, or a weak pelvis/hips which can cause many issues from hips, knees, and even foot problems.
  • The addition of the exercise band can help improve sensory feedback from the hip/pelvic area, more so than if done without the band.

Basically, if you have a hard time working on your pelvic movement, this exercise might help you “feel” it more allowing for a higher quality training session.