If you are a dancer, you use a valuable tool for your craft -- your body. Keeping your body fit and conditioned contributes to your success in performance. Obtaining and maintaining a high level of flexibility helps to prepare you for any dance routines that may be thrown at you. If you are a hip hop dancer, a lot of the movements you do are at a lower center. This means you utilize your hips with bended knees. If you are concerned that your knees aren't up to the challenge, there are several bent knee exercises you can do to strengthen them.
Squats
Squats are an effective exercise because they strengthen a variety of muscle groups simultaneously. Squats should be formed with a slightly bent knee to help you maintain your balance and to protect your knees. Standing with your knees straight can cause your knees to lock and increase your likelihood of sustaining an injury. To perform a basic squat, stand with your feet shoulder-width apart and your knees slightly bent with your hands down by your sides. You can place your hands on your hips if it is more comfortable. You might find that doing so helps you to keep your back straight, which is important as well. Keeping your knees bent, slowly lower your body as if you are setting in a chair. Slowly lift your body and return to the starting position.
Overhead Arm Extensions
While arm extensions may seem to primarily work your arms, you actually work your knees in the process because you must maintain the same lower body position for an extended period of time. Stand with your feet in a stance that is wider stance than shoulder-width. Bend your knees and keep your back straight. Reach your right hand up, diagonally to the left side your body. Return your arm to the starting position and reach your left hand up and diagonally to the right side. Repeat 15 to 20 times on each side, keeping your knees bent.
Lunges
A basic lunge also works your knees with alternating knee bends. Stand with your feet shoulder-width apart and your hands on your hips. Step your left foot in front of your body, balancing on the balls of your feet. Return your left foot to its starting position and perform the same movement with your right foot. Alternate from left to right, repeating it 20 times.
Shuffles
Shuffles are a simple exercise that mimics some of the basic movements in hip hop routines. Begin in the same starting position as the arm extensions. Place your hands on your hips and shuffle three to four steps to the left and three to four steps to the right. Repeat 10 times on each side.
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