Uploaded November 2025 | Updated September 2026, 2 weeks ago

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I’m sharing some simple but powerful tips for one of the most important muscles dancers use every day. These tiny adjustments can make a huge difference in how your glutes stretch and body feels and moves—especially if you’re an adult dancer working on improving hip flexibility, alignment, and control.

I originally shared this stretch with the amazing Kathryn Morgan, and she loved how these subtle tweaks helped her feel more open and supported. Now, I’m passing those same tips on to you!

I’m Allie Christensen, founder of Dancer Strong and Align Fitness by Allie. Kathryn and I have worked together for a few years on her personal dancing and training. She asked me to share some of these strategies that help dancers move better, dance stronger, and prevent injuries—whether you’re in the studio or practicing at home.

💬 Let us know in the comments how this stretch feels for you!
👇 Don’t forget to follow me on  ⁨@AlignFitnessByAllie⁩  for more dance-focused exercises, tips, and cues made just for adult dancers.

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Hi I'm Kathryn!

I am a former soloist with the New York City Ballet and Miami City Ballet. When I was a young student, I was always looking for insights into the ballet world and how to improve my dancing as well as beauty and lifestyle tips. Now that I am a professional, it is my turn to share.
On my channel I make ballet, beauty, and lifestyle videos for everyone of all ages. My goal is help dancers improve and achieve their dreams as well as open up the ballet world to non dancers. Let's bring the joy back to ballet! You will see many different kinds of videos here including ballet classes, workouts, Q and A sessions, life advice, performances, beauty tutorials, technique tips, and more. I hope you find all of my videos helpful!
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Here's how to improve your glute stretch! This tip for your hip stretch will help with injury prevention. Improve your hip flexibility by adding this stretching exercise to target your glutes and hip stretches!


1:04 Kathryn's Tip
2:08 Spine + Leg
4:27 Shifting Position
5:18 Get Help