The Best Cross-Training Equipment for Dancers in 2025
Cross-training equipment has become an essential part of a dancer’s routine, helping to keep their bodies in peak condition and minimise the risk of injury.
I’ve seen significant advantages from incorporating different forms of exercise into my dance routine, particularly overall fitness and preventing overuse injuries.
While it may sometimes be challenging to carve out time for cross-training, it truly is an investment in the longevity of your career.
In this blog post, I’ll step you through the best cross-training equipment to support your training and keep you dancing stronger for longer.
WHAT IS CROSS-TRAINING EQUIPMENT?
Cross-training equipment is designed to build strength, endurance, flexibility, and balance in ways that complement a dancer’s regular training.
It goes beyond the usual machines like the elliptical, stationary bike, treadmill, or rowing machine, with a variety of tools like weights, resistance bands, stability balls, Bosu balls, and kettlebells.
Essentially, cross-training involves any equipment that allows you to build both cardio endurance and strength.
BENEFITS OF CROSS-TRAINING FOR DANCERS
The benefits of cross-training for dancers are:
For tech-savvy dancers, don’t forget to use your smartwatch to track your workouts and progress!
BEST CROSS-TRAINING EQUIPMENT FOR DANCERS
The best cross-training equipment for dancers is:
#1 SWIMMING POOL
Swimming offers an excellent full-body workout that’s non-weight-bearing.
Plus, the water’s resistance builds muscle strength and endurance, making it ideal for dancers recovering from injury.
Swimming is my favourite cross-training activity!
My go-to routine was a 30-minute session which included:
#2 STATIONARY BIKE
Whether you’re on a stationary bike or cycling outdoors, cycling offers excellent cardiovascular conditioning and strengthens the legs (especially the quadriceps and hamstrings).
A 30-minute cycling session is ideal for dancers prone to knee-related injuries.
To be honest, I’ve got a bit of a love-hate relationship with the stationary bike. I always found cycling pretty monotonous, but spin classes changed that for me!
With upbeat music and high energy, it makes the experience way more enjoyable.
#3 ELLIPTICAL
The elliptical provides a low-impact cardio workout that engages both the upper and lower body, and is ideal for injury prevention and recovery.
It’s an effective option for building endurance while minimising stress on the knees and ankles.
I’d always recommend starting and finishing your elliptical workout with a 5-minute warm up and cool down.
For variety, switch up the intensity every few minutes for intervals, try a HIIT session, or use the machine’s built-in programs to keep workouts engaging and target different goals.
#4 PILATES EQUIPMENT
Pilates is renowned for developing core strength, flexibility, and body alignment.
You can use Pilates equipment to achieve a full-body conditioning routine that complements your dance training.
If you’re interested in exploring different types of classes, YouTube is full of free options that can guide you through various styles.
But if you’re ready to try something new that truly complements dance training, reformer Pilates is fantastic!
It engages the entire body, allowing you to add resistance with adjustable springs and tailor the intensity, plus you can even work on your allegro with the jumping board.
#5 YOGA MAT
Yoga improves flexibility, balance, and mental focus, all of which are essential for dancers.
It promotes body awareness, eases tension, and helps prevent injuries by stretching and strengthening muscles in a mindful and controlled manner.
If you’re looking for a dynamic class to get your body moving, Vinyasa or Power Yoga focuses on flowing movements and builds strength.
On the other hand, Hatha Yoga provides a slower-paced practice which is ideal for deep stretching and relaxation.
#6 WEIGHTS AND RESISTANCE BANDS
Weight training and resistance bands improve muscle strength and endurance, particularly in the legs, arms, and core.
They’re excellent tools for targeted muscle activation, providing extra resistance to challenge muscles in new ways.
If you’re new to weight training, a great starting point is a circuit workout that targets both the upper and lower body.
I’d recommend using both hand weights and kettlebells along with resistance bands for added resistance.
#7 STABILITY BALL AND BOSU BALL
Stability balls and Bosu balls are perfect for improving proprioception, balance, and core strength.
They’re ideal for dancers who wish to improve their body awareness, stability and control.
Both of these balls can be used for Pilates-based exercises or even ballet-specific conditioning.
In particular, Progressive Ballet Technique utilises the stability ball to mimic ballet movements which helps dancers improve:
CROSS-TRAINING EQUIPMENT FOR DANCES FAQS
WHAT IS THE BEST CROSS-TRAINING EXERCISE FOR DANCERS?
There’s no single “right” or “wrong” cross-training equipment for dancers, as each body has unique strengths, needs, and areas for improvement.
Experimenting with different equipment allows you to discover what works best for you and brings the most benefit to your dancing.
Don’t be afraid to try new forms of cross-training and switch things up.
Variety not only keeps training interesting but also prevents your body from adapting too easily, which can slow progress.
IS THE ELLIPTICAL GOOD FOR DANCERS?
The elliptical is an excellent cross-training option for dancers, offering low-impact cardio that minimises stress on the joints, targeting key muscle groups like the glutes, hamstrings, arms and core.
The elliptical allows for adjustable intensity levels, making it suitable for recovery sessions or more challenging workouts to develop strength and endurance.
IS SWIMMING GOOD CROSS-TRAINING FOR DANCERS?
Swimming is one of the most effective cross-training exercises for dancers due to its low-impact nature.
Being a non-weight-bearing activity, swimming helps avoid extra strain on the joints, making it perfect for recovery or injury prevention.
The natural resistance of water builds strength across the entire body and enhances stamina and cardiovascular endurance.
HOW OFTEN SHOULD DANCERS USE CROSS-TRAINING EQUIPMENT?
Ideally, dancers should aim to include cross-training at least twice a week to maximise its benefits.
During the off-season or when rehearsals are lighter, you can even add more sessions to build strength and endurance for the upcoming season.
However, it’s essential to listen to your body and adapt to your schedule.
If you’re feeling exhausted or have an intense performance schedule, it’s wise to scale back on cross-training to avoid overloading.
WHAT IS THE BEST WAY TO INCORPORATE CROSS-TRAINING INTO A DANCER’S ROUTINE
The best way to incorporate cross-training into your routine depends on your specific training goals.
For example, if you’re looking to:
WRAP UP
Cross-training is an excellent addition to dance training, targeting muscles that might not get as much use in regular practice while increasing endurance and improving flexibility.
Using cross-training equipment like resistance bands, weights, or low-impact machines, allows dancers to build strength and stamina in a way that’s gentle on the joints.
To unlock your full potential on stage and protect your body from overuse, cross-training is the way to go!
