Strength? Check. Flexibility? Always. Control? Essential. Whether you're prepping for pointe work or perfecting your port de bras, Grishko Resistance Bands are here to power your training. These aren’t just any bands—they’re made for dancers, by dancers, designed to help you stretch deeper, strengthen smarter, and move with precision.
Made from premium-quality latex, these Resistance Bands deliver the perfect blend of durability and elasticity. With four distinct resistance levels in one convenient set, it’s easy to level up your training and target every muscle group, these bands are your new best friend.
Why Dancers Love Grishko Resistance Bands
Let’s talk versatility. These bands are perfect for enhancing flexibility, building muscle strength, and supporting injury rehab—all while being light enough to stash in your dance bag. Each band is color-coded to make resistance levels easy to identify: Light Dusty Pink for gentle stretching, Medium Dusty Lavender for moderate resistance, Heavy Dusty Mint for more intense work, and Extra Heavy Light Grey for maximum strength training.
No guesswork, just results. Ready to level up? Let’s break down the best ways to use them.
Resistance Band Exercises for Ballet Dancers - Video & Instructions below
Feet & Ankles – Build Strength and Articulation
Resistance Band Foot Flex and Point
- Sit on the floor with your legs extended in front of you.
- Loop the Light or Medium band around the ball of one foot, holding the ends in your hands.
- Flex your foot (toes toward you), then point your toes (toes away), moving slowly against the resistance.
- Focus on full articulation to strengthen your arches and improve control for pointe work.
Theraband Dégagé
- Stand and loop the band securely under the ball of your foot.
- Perform dégagés to the front, side, and back, maintaining tension in the band.
- Engage your foot and ankle throughout the movement to enhance stability and strength.
Bended Tendus
- Loop the band under your foot and hold both ends in your hands.
- Perform tendus front, side, and back, ensuring you articulate fully through the foot.
- The resistance encourages precision, helping you develop stronger ankles and better technique.
Legs & Glutes – Boost Power and Turnout
Band-Assisted Battement
- Loop the Heavy or Extra Heavy band around both ankles.
- Perform grand battements to the front, side, and back with control.
- Builds glute, hip, and leg strength while improving range of motion.
Ballet Squats (Plié with Resistance)
- Position the band above your knees.
- Execute pliés or squats, keeping knees aligned with toes and maintaining band tension.
- Engages thighs, glutes, and turnout muscles for lower-body strength and stability.
Core – Strengthen Your Centre for Control & Balance
Seated Abductions
- Sit with the band looped around your thighs.
- Open your legs outward, then return to the starting position with control.
- Activates glutes and lower abs, supporting stability and alignment.
Plank Leg Lifts
- Get into plank position with the band around your thighs.
- Lift one leg at a time, keeping the core engaged and hips level.
- Builds deep core strength and enhances endurance for balances and jumps.
Arms & Back – Improve Posture & Port de Bras
Banded Rows
- Anchor the band around a sturdy object at chest height.
- Hold the ends and pull towards your chest, squeezing shoulder blades together.
- Strengthens upper back, improves posture, and supports elegant arm lines.
Port de Bras with Resistance
- Stand on one end of the band and hold the other end in your hand.
- Move through port de bras positions slowly, keeping tension in the band.
- Builds control, shoulder strength, and upper-body endurance.
Flexibility & Mobility – Stretch, Recover, Repeat
Banded Hamstring Stretch
- Lie on your back and loop the band around the ball of one foot.
- Extend the leg upward and gently pull it toward you to stretch the hamstring.
- Increases flexibility while supporting safe alignment.
Hip Flexor Stretch
- Loop the band around one foot and lie on your back.
- Gently pull your knee toward your chest, deepening the stretch.
- Helps release tension in the hips and improve mobility.
Seated Forward Bend
- Sit with legs extended and loop the band around the balls of both feet.
- Gently pull yourself forward, reaching for your toes.
- Lengthens the back, hamstrings, and calves.
Standing Quad Stretch
- Stand with one foot anchored in the band.
- Bend your knee and pull your heel towards your glutes using the band.
- Stretches the quadriceps and improves knee mobility.
Overhead Shoulder Stretch
- Hold the band behind your back—one hand overhead, the other behind your lower back.
- Gently pull on the band to stretch your shoulder and upper back.
- Enhances flexibility and relieves tension.
Side Stretch
- Stand holding the band overhead with both hands.
- Lean to one side, using the band to deepen the stretch along your side.
- Increases lateral flexibility and elongation.
FAQ:
Are resistance bands good for ballet dancers?
Yes! Resistance bands are an excellent tool for ballet dancers. They help improve strength, flexibility, and control without putting excessive strain on the joints. Bands are perfect for targeting specific muscle groups used in ballet, including feet, ankles, glutes, core, and upper body.
What’s the difference between loop bands and long resistance bands?
Loop bands are small, circular bands ideal for exercises around the thighs, ankles, or feet—great for lower body and glute activation. Long resistance bands provide more versatility for full-body exercises and stretching. They allow for a wider range of motion, making them ideal for strength training, flexibility work, and mobility routines.
Which resistance band level should I use?
It depends on your training goal. Grishko offers four levels:
- Light (Dusty Pink) – Gentle stretching and recovery.
- Medium (Dusty Lavender) – Moderate resistance for everyday exercises.
- Heavy (Dusty Mint) – Strength-focused routines.
-
Extra Heavy (Light Grey) – Maximum resistance for muscle-building.
Start light for stretching or rehab and progress as you gain strength and control.
Can resistance bands help with pointe work preparation?
Absolutely. Resistance bands strengthen the feet, ankles, and calves, which are crucial for pointe work. Exercises like foot flex and point, tendus, and relevé pulses with bands can improve articulation, stability, and endurance en pointe.
How often should I train with resistance bands?
You can safely use resistance bands several times a week. Many dancers incorporate them into daily warm-ups, conditioning, or cool-down routines. Consistency is key—start with 3–4 times per week and adjust based on your training intensity and recovery needs.
To Wrap Up... Whether you're building strength, enhancing flexibility, or recovering after a long day at the barre, we’ve got the tools to support every step of your dance journey. Have questions or favourite exercises with resistance bands? Drop a comment—we’d love to hear from you. Until then, keep dancing!