USING YOUR TURNOUT
In two previous articles I described the “anatomy of turnout” and then offered some exercises to improve the mobility in your hip joint – especially into external rotation or “turnout”.
This article is about being able to use that mobility when you dance. There are two important things to work on for this. They can overlap though each is worth describing.
First is strength, especially in those deep external rotation muscles pictured above. The one labeled quadratus femoris is key.
Second is something I will call motor control. This is the ability to use your strength in a way that supports you in your dancing.
Below are some exercises to work with …
- This first one is focused on strength…
First lie on one side with your knees bent – one leg lying on of the other. Your feet should be oriented toward your back.
With your feet staying together, lift your top knee away from the bottom one WITHOUT rolling backward. This first step helps you isolate the correct movement and also gives you information about where your turnout is at. Repeat this opening and closing to get a sense of this.
To gain strength you likely need to add some resistance. The easiest way if you have dancer friends is to take turns resisting the movement for each other. Give lots of feedback about how much resistance feels like work, and not overwhelming. The other way is to lie on a TheraBand and use that as resistance. This exercise is commonly referred to as the “clamshell”.
Work up to 3 sets of 10 repetitions on each side.
- This second one shifts in the realm of motor control …
This will require one or more props. One version uses a bosu or one of those blow up chair cushions. The second version uses a rotating disc. All of these are available online.
At least at first you should face your barre or a counter top or chair. Stand with one foot on your device.
Take your pick of barre exercises where your working foot does not need to contact the floor. Some examples are fondue and small rond de jambes en l’air. Work on these while standing on your device. Your main focus is your standing leg.
The bosu/chair cushion version is a bit more global in terms of both using the rotators and more general hip stability.
The rotator disc really challenges your ability to maintain your turnout.
If you are not into all the props or want something else to add, I offer this with credit to Kathryn Morgan, my online ballet teacher.
Do barre exercises without holding on to the barre. You might do one set holding on and letting go for the second set. If you are someone who tends to “force turnout” this will become apparent pretty quickly. You should find your standing leg getting pretty tired.
With all of these please be kind and gentle to yourself. Especially these last two may be way more challenging than you think.
If you would like some personalized help with these, learn more exercises for turnout, or get help with other aspects of your techniques that you are struggling with, I offer consultations to explore this. You can learn more here.