Maximizing Mobility: The secret to sky-high extensions

High, stable leg extensions are a common performance goal with our clients. However, achieving them requires more than flexibility alone. While stretching plays a role, true extension height and control come from a combination of mobility, strength, coordination, and alignment. At Performance Pilates and Rehab, we help dancers develop extensions that are not only higher but healthier, so they can reduce their risk of injury. 

The Science Behind Leg Extensions

Leg extensions are full-body movements, not just actions of the lifted leg. Several systems must work together for a dancer to achieve height and control:

• Hip mobility allows the leg to dissociate from the pelvis and move freely

• Deep hip motor control allows for the proper position of the joint during large ranges of motion

• Core stability keeps the pelvic alignment, so the leg can move efficiently

• Standing leg strength supports full body alignment

• Foot and ankle control provide a stable base for the entire movement

If any of these components are lacking, dancers often compensate by tilting the pelvis, gripping through the hip flexors, or overusing the lower back — which can limit true extension and increase injury risk.

Why Strength Matters More Than Stretching

Many dancers assume higher extensions come from stretching harder. In reality, excessive stretching without strength often leads to:

• Shaky or inconsistent extensions

• Difficulty holding the leg at end range

• Increased risk of repetitive stress and structural injuries 

Strength training allows the nervous system to feel safe using the available range of motion. For dancers who feel stuck in their mobility goals, building control at end range is often the missing piece.

Training Extensions the Smart Way

At Performance Pilates and Rehab, we approach extension training by addressing the entire kinetic chain. Through dancer-specific assessments, Pilates with strength work, and targeted mobility training, we help dancers achieve higher, more stable extensions while protecting their bodies.

Beautiful extensions aren’t about pushing harder — they’re about training smarter.