We're warming up
We're taking a short pause while Ballet With Isabella steps into something new. Same world-class training. A bigger mission behind it. This next chapter is about more than ballet. It's about how you train, and how you show up – in and out of the studio.
We'll be back soon. In the meantime... keep it moving
- 32 calf rises each leg! – keep it slow and controlled
- 30 glute bridges – lengthen through the floor
- 1 minute plank - embrace the shakes!
- 4 x 30 second balances in retiré each side – if you fall, we start from the top!
- Practice your pirouettes from 5th and 4th each side. Try each turn until you feel 1 percent progress
- An arabesque each side – master it, and make it clean
- 1 minute butterfly stretch – breathe, don’t force, keep your back long and actively push the knees out
Hips and knees take a beating in ballet, but they don’t have to break you.
This progressive course, led by expert dance physio Aimee Higgs, is designed to help dancers reduce injury risk by strengthening the joints that work the hardest. Across three levels, you’ll build strength, mobility and neuromuscular control in the muscles dancers often skip: glutes, deep rotators, hip flexors and knee stabilisers.
Each level is structured to meet you where you’re at. Start at Level 1 and build gradually, or drop into the work that suits your body today. Every exercise has purpose. Every cue brings precision. And every session is backed by physio expertise.
- How to strengthen the hips and knees through physio-informed exercises
- Strategies for improving turnout, stability and flexibility
- Progressive drills to build endurance and control in deep muscle groups
- Smart ways to train around tightness, overuse and common technique issues
- Better movement patterns that support longevity and performance
Lesson Breakdown
Hip & Knee Injury Prevention – Level 1
Hip & Knee Injury Prevention – Level 2
Hip & Knee Injury Prevention – Level 3
Is this course for me? Yes if..
- You’re a dancer dealing with hip or knee niggles and want to move more confidently
- You’re working on flexibility but need the strength to match it
- You’re coming back from injury and want to rebuild safely with physio support
- You’re training intensively and want tools to reduce your injury risk
Look for another course if...
- You’re looking for high-intensity training rather than injury prevention
- You’re currently managing acute hip or knee pain and haven’t been cleared to train
- You prefer creative or choreographic work over technical and anatomical focus
- You want a quick fix instead of a progressive, purpose-driven plan