Wondering how on earth the Rockettes have the stamina to do 300 kicks a show?

Check out this Rockette leg workout that it’s possible for you to try at home.

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woman sweating in the gym

physical therapist (DPT) and first-year Rockette

These performers manage 300 kicks per show, in heels, with a smile on their faces.

We caught up withEmma Massarelli, a physical therapist and first-year Rockette, to find out.

They arent flashy but its the simple exercises that really make you feel the workout, she says.

Woman walking on a treadmill at the gym.

Soon, youll have the strength to kick to your hearts content.

First, take your time and ensure youre doing the exercises below correctly.

(Form is everything!)

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

And dont rush yourself.

Prioritize quality over quantity.

Second, listen to your body.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

physical therapist (DPT) and first-year Rockette

Next time use less repetition or less weight.

you’re free to improve overtime, but dont go too hard too fast.

Heres how to crush leg day like a Rockette:

1.

Healthy female training in the gym, performing a hip thrust.

I make that a dynamic process rather than a static stretch to activate my musculature, she says.

Its not helpful to just sit down and touch my toes.

Directions:Begin by standing with both legs together.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Repeat on the other side, stepping forward with your left foot.

Massarelli recommends doing the exercise five times, alternating between each leg.

Good mornings

Target muscle: hamstrings and glutes

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I do this exercise every day, its absolutely essential, she says.

Directions:Stand with your feet hip-width apart and your knees slightly relaxed.

Then, squeeze your glutes and bring your torso back up to a neutral position.

She activates her glutes and hip stabilizers with the following exercise.

Directions:Stand on two legs with your feet parallel to each other.

The goal is to keep your pelvis still as you lift your leg, Massarelli says.

This exercise will wake up the muscles on both legs.

But the solution for soreness here might not be what youd expect.

Directions: Lay on your back.

Raise your legs in the air, then bend your knees to make a 90-degree angle.

Put your left hand on your right knee and push away while your knee pushes back in opposition.

Hold the position for 10 seconds before switching to the other side.

Its simple, but it gets the job done, Massarelli says.

We need to have really good ankle stability, Massarelli says.

But the process for getting that strength may be simpler than youd think.

It sounds silly, but its really effective, she says.

I really feel it in my legs and my core.

Then, eventually when youre ready, build up to three sets.

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