{"id":9388,"date":"2023-12-10T23:13:29","date_gmt":"2023-12-10T16:13:29","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9388"},"modified":"2023-12-10T23:13:29","modified_gmt":"2023-12-10T16:13:29","slug":"rockette-leg-workout-5-moves-to-try-at-home","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9388","title":{"rendered":"Rockette Leg Workout: 5 Moves To Try at Home"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">A<\/span>ccording to legend, a <a href=\"https:\/\/www.wellandgood.com\/how-rockettes-train\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-rockettes-train\/\">Rockette\u2019s<\/a> leg is one of the most powerful tools known to man. One strut kick to the stomach and a grown adult would be flying into the rafters of Radio City Music Hall. Okay, not really, but have you seen how strong they are? These performers manage 300 kicks per show, in heels, with a smile on their faces. Icons!<\/div>\n<p>But how do Rockettes\u2014members of a <a href=\"https:\/\/www.rockettes.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.rockettes.com\/\">NYC-based dance company<\/a> you likely see every holiday season on TV or IRL\u2014 get those strong legs? (You know, aside from rehearsing six hours per day, six days per week, for six weeks leading up to opening night?) We caught up with <a href=\"https:\/\/www.linkedin.com\/in\/emma-massarelli-pt-dpt-0ba086257\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/emma-massarelli-pt-dpt-0ba086257\/\">Emma Massarelli<\/a>, a physical therapist and first-year Rockette, to find out.<\/p>\n<p>Here, Massarelli shares the exercises she does, what muscles they target, and some tips for how you can add these moves to your own at-home fitness plan. \u201cThey aren&#8217;t flashy but it\u2019s the simple exercises that really make you feel the workout,\u201d she says. Soon, you\u2019ll have the strength to kick to your heart\u2019s content.<\/p>\n<h2>A Rockette shares her go-to leg workout moves<\/h2>\n<p>If you\u2019re just starting out on your strength journey, Massarelli has two important tips for you. First, take your time and make sure you\u2019re doing the exercises below correctly. (Form is everything!) And don\u2019t rush yourself. \u201cIf you\u2019re doing one of the exercises that is timed, don\u2019t simply try to fit in as many sets as possible,\u201d she says. \u201cPrioritize quality over quantity.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/rockette-leg-workout\/\" current-title=\"Kick Up Your Workout Routine a Notch With a Rockette\u2019s 5 Go-To Leg Exercises\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/12\/Rockette-leg-day_MSG-Entertainment_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-10\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/rockette-leg-workout\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/rockette-leg-workout\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/rockette-leg-workout\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Second, listen to your body. \u201cIf your soreness lasts beyond 48 hours, that is a sign that you worked your muscles too much,\u201d Massarelli says. \u201cNext time use less repetition or less weight. You can improve overtime, but don\u2019t go too hard too fast.\u201d<\/p>\n<p>Ready? Here\u2019s how to crush leg day like a Rockette:<\/p>\n<h3>1. Dynamic hamstring stretch<\/h3>\n<p><strong>Target muscle: hamstrings\u00a0<\/strong><\/p>\n<p>To achieve their iconic \u201ceye-high kicks,\u201d Massarelli says it\u2019s crucial the Rockettes have <a href=\"https:\/\/www.wellandgood.com\/how-to-stretch-hamstrings\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-stretch-hamstrings\/\">warm and lengthened hamstrings<\/a>. \u201cI make that a dynamic process rather than a static stretch in order to activate my musculature,\u201d she says. \u201cIt\u2019s not helpful to just sit down and touch my toes.\u201d<\/p>\n<p><em>Directions:<\/em>Begin by standing with both legs together. Take a step forward with your right foot, then place your left heel on the ground in front of you, pulling your toes upward. In one motion, bend your right knee while hinging at the hips and leaning forward, scooping your arms down toward your left heel and back up again while stepping onto your left foot. Repeat on the other side, stepping forward with your left foot. Massarelli recommends doing the exercise five times, alternating between each leg.<\/p>\n<h3>2. \u201cGood mornings\u201d<\/h3>\n<p><strong>Target muscle: hamstrings and glutes\u00a0<\/strong><\/p>\n<p>Once Massarelli\u2019s hamstrings are warmed up, she\u2019s ready to start strengthening them with an exercise called the &#8220;Good Morning.&#8221; \u201cI do this exercise every day, it\u2019s absolutely essential,\u201d she says.<\/p>\n<p><em>Directions: <\/em>Stand with your feet hip-width apart and your knees slightly relaxed. Place a resistance band under your feet, gripping with both hands as you pull it to hip-level to create resistance. Next, hinge at your hips, leaning forward with a straight back until you feel tension in your hamstrings. Then, squeeze your glutes and bring your torso back up to a neutral position. \u201cResistance bands are great for activation, but if you\u2019re wanting more of a workout, dumbbells are a bigger challenge,\u201d Massarelli says.<\/p>\n<h3>3. Standing hip abduction<\/h3>\n<p><strong>Target muscles: glutes and hip flexors<\/strong><\/p>\n<p>To keep up with quick movements done on one leg, Massarelli needs to have strong muscles surrounding her hips. She activates her glutes and hip flexors with the following exercise.<\/p>\n<p><em>Directions: <\/em>Stand on two legs with your feet parallel to each other. Shift your weight to the right leg and lift your left leg out away from your body and slightly backwards. Lift and lower the left leg slowly with control for one minute, then repeat the exercise on the other side. \u201cThe goal is to keep your pelvis still as you lift your leg,\u201d Massarelli says. \u201cThis exercise will wake up the muscles on both legs.\u201d Complete for one minute on each leg as a warmup; do three sets of 10 with ankle weights for more of a workout.<\/p>\n<h3>4. Isometric hip flexion<\/h3>\n<p><strong>Target muscles: hip flexors and core<\/strong><\/p>\n<p>The Rockettes need to engage their hip-flexors quickly (if you have a dance background, think pass\u00e9s and strut kicks) which often leads to tight hip flexors. But the solution for soreness here might not be what you\u2019d expect. \u201cA lot of people think that stretching will help with their tight hip flexors, when actually, they\u2019re likely gripping those muscles because they have weakness,\u201d Massarelli says.<\/p>\n<p><em>Directions<\/em>: Lay on your back. Raise your legs in the air, then bend your knees to make a 90-degree angle. Put your left hand on your right knee and push away while your knee pushes back in opposition. Hold the position for 10 seconds before switching to the other side. Do the exercises five times on each leg before taking a break, then repeat the whole sequence once more. \u201cIt\u2019s simple, but it gets the job done,\u201d Massarelli says.<\/p>\n<h3>5. Single leg balance<\/h3>\n<p><strong>Target muscle: ankles<\/strong><\/p>\n<p>Not only do the Rockettes do hundreds of kicks per show, they do it all in two-and-a-half inch heels. \u201cWe need to have really good ankle stability,\u201d Massarelli says. But the process for getting that strength may be simpler than you\u2019d think.<\/p>\n<p><em>Directions<\/em>: In between shows, Massarelli closes her eyes and stands on one leg for 30 seconds before switching to the other side. \u201cIt sounds silly, but it\u2019s really effective,\u201d she says. \u201cI really feel it in my legs and my core.\u201d If you\u2019d like to add this exercise to your own fitness regimen, Massarelli advises you start with 30 seconds on each leg for two sets. Then, eventually when you\u2019re ready, build up to three sets.<\/p>\n<p><em>Craving more Rockette content? Here&#8217;s what happened when one of our editors trained with them for a day:<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"I Trained Like a Rockette | What the Wellness | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0osfL2iKO1Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>According to legend, a Rockette\u2019s leg is one of the most powerful tools known to man. One strut kick to the stomach and a grown adult would be flying into the rafters of Radio City Music Hall. Okay, not really, but have you seen how strong they are? These performers manage 300 kicks per show, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"According to legend, a Rockette\u2019s leg is one of the most powerful tools known to man. One strut kick to the stomach and a grown adult would be flying into the rafters of Radio City Music Hall. Okay, not really, but have you seen how strong they are? These performers manage 300 kicks per show,\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=9388\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Rockette Leg Workout: 5 Moves To Try at Home - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"According to legend, a Rockette\u2019s leg is one of the most powerful tools known to man. One strut kick to the stomach and a grown adult would be flying into the rafters of Radio City Music Hall. Okay, not really, but have you seen how strong they are? 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One strut kick to the stomach and a grown adult would be flying into the rafters of Radio City Music Hall. Okay, not really, but have you seen how strong they are? These performers manage 300 kicks per show,","og:url":"https:\/\/loudhdtv.com\/?p=9388","article:published_time":"2023-12-10T16:13:29+00:00","article:modified_time":"2023-12-10T16:13:29+00:00","twitter:card":"summary_large_image","twitter:title":"Rockette Leg Workout: 5 Moves To Try at Home - LOUDHDTV","twitter:description":"According to legend, a Rockette\u2019s leg is one of the most powerful tools known to man. One strut kick to the stomach and a grown adult would be flying into the rafters of Radio City Music Hall. Okay, not really, but have you seen how strong they are? These performers manage 300 kicks per show,"},"aioseo_meta_data":{"post_id":"9388","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2023-12-10 16:23:40","updated":"2025-06-04 18:50:26","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\/?cat=4\" title=\"Health\">Health<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tRockette Leg Workout: 5 Moves To Try at Home\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/loudhdtv.com"},{"label":"Health","link":"https:\/\/loudhdtv.com\/?cat=4"},{"label":"Rockette Leg Workout: 5 Moves To Try at Home","link":"https:\/\/loudhdtv.com\/?p=9388"}],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9388","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9388"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9388\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9390"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}