How to Warm Up for a Dance Photoshoot: The Best Pre-Shoot Routine for Stunning Photos
Introduction
A dance photoshoot is an exciting opportunity to showcase your artistry, technique, and unique movement style. But just like a performance, it requires preparation—especially when it comes to warming up. Properly warming up before a photoshoot is essential to prevent injury, enhance flexibility, and ensure your body is ready to move with ease and confidence. It’s important to note that a dance photoshoot is different than your typical dance class in that you’ll be repeating the same movements on the same side, rather than balancing your body out and doing every exercise on both sides. It is crucial to warm your body up appropriately with this in mind, so you do not overexert your energy and strength by repeating movements on one side of the body over the other, putting your body at risk for injury.
As a trained dancer and dance photographer, I’ve seen firsthand how a well-prepared, properly warmed up dancer can make a significant difference in the final images. In this guide, I’ll walk you through a warm-up routine specifically designed for dancers doing a photoshoot, so you can look and feel your best in front of the camera.
Why Warming Up Before a Dance Photoshoot Matters
Prevents stiffness and injury during dynamic poses.
Helps create more fluid, natural movement in photos, and freedom of movement in the body.
Warms up extensions, turnout, and pointed feet for aesthetically pleasing lines.
Focuses your headspace and mindset for the shoot
Prepares your body for alignment of poses you intend to create on the shoot
Prepares your body to be on your leg and balanced so you’re ready for those types of shots when the shoot begins
Allows dancers to feel more comfortable and confident in front of the camera.
You’ll be doing repetitive movements, likely on one side and not the other for most poses. It’s important to warm up both sides of the body beforehand so you feel even and balanced, and are ready to shoot repetitively on either side (whichever side looks best on camera).
Determine the Types of Dancing and Poses You’ll Be Doing In Your Photoshoot
By showing up to your photoshoot with at least a handful of ideas of shots you need (like for audition photos) or poses you’d like to take, you can have a clearer idea of how you need to warm up your body for your shoot. Knowing whether or not you plan to be to certain dance steps will indicate how much you need to warm up specific muscles in your body.
The Best Warm-Up Routine for a Dance Photoshoot
1. Gentle Cardio to Increase Blood Flow
I recommend starting most warm-ups with a little bit of cardio to get the blood pumping and wakes up those muscle fibers letting you know that it’s time to focus on what’s to come for your dance photoshoot. No need to do too much here! If you’d like to skip this one, you can jump to dynamic stretching and gradually start to move those exercises a little faster with each rep to get a bit of cardio in.
Light jogging, jumping jacks, or relevés to get circulation going.
Aim for 3-5 minutes to warm up muscles without overexerting.
Prefer a dance-focused workout video already created? Check out MadFit on YouTube.
2. Dynamic Stretching for Flexibility
Dynamic stretching is a great way to quickly warm up while lengthening your muscles. All of these exercises (and their variations) target more than just a single muscle group. They are all full body exercises where you will be engaging your core, strengthening and lengthening your muscles, which will be a strong way to begin your photoshoot.
Leg swings (front & back, and side to side) to prepare hip flexors and hamstrings for battements and extensions.
Arm circles and upper body stretches for expressive, fluid port de bras.
Thinking of scapula sliding down the back and shoulders rotating around with a long neck during these to practice that length of the upper body
Smooth, sliding controlled lunges to open hips for better turnout and leaps.
Again, thinking about length through these exercises to carry with you through your shoot
3. Core Activation for Balance and Stability
Having a strong core before a dance photoshoot will be beyond helpful, as you will be able to activate and hold shapes, and move more fluidly. Here are some core exercises I recommend.
Planks (forearm, straight arm, & side planks) for core engagement.
Try adding leg swings in your plank for additional stability and hip joint activation.
Pilates roll-ups for spinal activation and control in your dancing.
Gentle back extensions for strength in arabesque and cambre poses.
4. Foot and Ankle Preparation for Stabilization and Not Falling Out of Poses
Having stabilized and strong feet and ankles for a dance photoshoot is super important. When your ankles are warmed up and feeling strong, you are going to be more on your leg and less likely to fall out of poses quickly. Though a good dance photographer can capture the peak moment of a dance pose in a quick second, when you’re able to hold a balance longer, you can easily move through different arm variations while holding that pose and staying in alignment.
Theraband foot exercises for strong, stable ankles.
Flex, demi pointe, and pointe through the feet
Ankles circles in both directions
One foot at a time exercises
In a seated kneeling position, have one foot flat on the floor
Lifting each toe individually and setting it back down and then lifting all 5 toes together, without crunching them together and keeping them separated
Pressing all points of the toe joints into the floor, not just putting weight into the ball of the foot or the pinky side - weight evenly distributed
These exercises are great for waking up the feet and preparing for balances on one leg with proper alignment
Relevés and tendus to activate foot articulation.
Slow demi-pliés to loosen ankles and improve control.
Deep demi pliés will be super helpful in strong jumps later in your shoot
Ankle stabilization balances
For solid foot and ankle mobility and stabilizing, balance on one foot on relevé, pressing through your calf, lifting from your quad and the top of your knee, squeezing your core, pressing down your lats, and feeling those micro-movements happening in your ankle
Another exercise that’s great for ankle stability is utilizing a BOSU ball or a Pilates Oov if you have one accessible to use.
Standing on these throws off balance even by not being a flat surface and makes more stabilizing muscles in the feet and ankles (and your core!) work even harder.
5. Barre Warm Up
I always recommend a barre warm up as well! Whether you’re a classical dancer or more in the contemporary realm, the foundation you’re setting with a barre routine can be helpful in setting your body up for success in your dance photoshoot.
Foot articulation warm up
Slow prances and peel ups for each individual foot
Making sure to extend your toes fully
Slow relevés; both feet in parallel, then in first, with and without plié
Demi Pliés
Tendus
Dégagés
Rond de Jambes
Adage
Adding in lots of fondus here and fully lengthening through the supporting leg will be very beneficial to your balance, control and alignment during your shoot.
Grand Battements
Focusing on alignment of body, not just the height of the leg, as well as strength of supporting leg and freedom of upper body.
Need extra guidance when it comes to crafting your barre warmup or want to feel like you’re dancing alongside other dancers while you’re preparing for your shoot? Here are a couple of channels I enjoy for a barre routine that I don’t have to worry about putting together:
Dutch National Ballet At Home Barre Classes (free) - various levels
Lemme Ballet At Home Barre - intermediate/advanced more contemporary
6. Foam Rolling for Muscle Release
I highly recommend bringing a foam roller or a tennis/lacrosse ball to your dance photoshoot. If your muscles begin to feel tight during the shoot, you can always take a few minutes (between switching outfits, for example) to roll out what you need to.
Use a foam roller to release tight muscles in the legs, back, and hips.
Focus on areas that feel stiff, such as the calves, quadriceps, and IT band.
Roll slowly and breathe deeply to allow muscles to relax and improve circulation.
Spend at least 1-2 minutes on each muscle group to ensure optimal preparation.
7. Breath and Mindset Prep for Expression
Preparing your mind is essential for getting in the right headspace for a dance shoot. Intentional breathing will calm your nervous system, readying your body for this experience. Envisioning the poses that you’ve prepared and visualizing your physical alignment needed to make them happen will help you feel confident and ready for your shoot!
Deep breathing exercises to calm nerves and focus.
Visualization techniques to mentally rehearse any poses and movements you’ve prepared beforehand.
Listen to music that helps you connect with movement and expression.
Bonus Tips for Your Best Dance Photoshoot
(Keywords: tips for a successful dance photoshoot, how to prepare for dance photography)
Wear layers to keep muscles warm before shooting starts.
Bring a resistance band for quick on-the-spot warm-ups.
Stretch between outfit changes to maintain flexibility.
Stay hydrated and eat light, energy-boosting snacks.
Conclusion: Set Yourself Up for a Stunning Photoshoot
Warming up before your dance photoshoot isn’t just about avoiding injury—it’s about setting yourself up for the best possible performance in front of the camera. By taking the time to properly prepare your body, you’ll feel more confident, move more freely, be more on your leg, feel more in tune with your alignment, and capture breathtaking images that truly represent your artistry. Arrive early to your shoot, go through your warm-up routine, and let your best self shine.
Need some guidance with how to best prepare for your photoshoot? Check out my preparation guide for how to feel best prepared here.
Ready to book your dance photoshoot? Click here to get in touch about scheduling your next dance session!
