Maximus Gage
Turnout, or external rotation, is a defining characteristic of classical ballet. It involves engaging the deep rotator muscles, achieving sufficient range, and understanding the sensations and imagery necessary to access and optimise your turnout. Turnout is most visible in the placement of the feet, but it is initiated from the top of the leg and involves the hip, thigh, knee, ankle, and foot. To improve your turnout, you need a combination of strength, flexibility, and consistent practice. Turnout discs can help dancers activate their hip rotators, and exercises such as planks and pilates-based moves can also help improve core strength, which is crucial for maintaining alignment and stability during turnout.
| Characteristics | Values |
|---|---|
| Turnout capability | Depends on the strength of external rotators, flexibility of internal rotators, and bony anatomy |
| Improving turnout | Requires a combination of strength, flexibility, and consistent practice |
| Core strength | Makes it easier to balance and control movements, reducing the risk of injury |
| Turnout exercises | Can be integrated into daily ballet warm-ups or cool-downs |
| Hip joints | Should be set in a tight fifth position to avoid weaker technique and higher risk of injury |
| Muscular strength | Determines how much rotation can be achieved |
| Psoas muscle | Runs from the lower back to the front of the body, attaching at the hip |
| Floor Barre | Can help discover turnout |
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What You'll Learn
- Turnout is initiated from the top of the leg and involves the hip, thigh, knee, ankle and foot
- Turnout discs can help dancers activate their hip rotators without relying on floor friction
- Turnout comes from the hips, not the feet. Forcing feet to turn out can lead to injury
- Core strength is important for turnout. Planks and Pilates-based moves can help improve core strength
- Turnout requires a combination of strength, flexibility, and consistent practice
Turnout is initiated from the top of the leg and involves the hip, thigh, knee, ankle and foot
Turnout, or external rotation, is most visible in the placement of the feet, with toes back and heels moving forwards. However, it is initiated from the top of the leg and involves the hip, thigh, knee, ankle and foot.
The muscles important for turnout are buried underneath the gluteus maximus and may be hard to feel initially. These deep rotators attach to the greater trochanter and different points of the pelvis. When activated, you will feel a wrapping or pulling together at the top of the back of the leg as you rotate. Turnout starts and ends with the hips, as this is where the muscle is trained to turn out.
There are exercises that can help you improve your turnout. One such exercise involves lying on your side with the bottom leg extended straight and the top in a parallel passé. Engage the core, creating a small cave between the abdominals and the floor. Then, inhale and exhale while slowly rotating the top leg externally to a turned-out passé. Keep the pelvis square. Hold the turned-out passé for 5 counts. Finally, inhale while slowly returning the passé to parallel.
Another exercise is the Copenhagen plank, which strengthens the inner thigh and core muscles. Start in a side plank, either on the hand or forearm. Move the bottom leg into a parallel passé and hold this for 8 to 10 breaths.
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Turnout discs can help dancers activate their hip rotators without relying on floor friction
Turnout discs are a great way to help dancers activate their hip rotator muscles without relying on floor friction. Turnout is a complex aspect of ballet, requiring dancers to engage their deep rotator muscles, achieve sufficient range, and understand the sensations and imagery to access and optimise their turnout.
Turnout discs are placed on the floor, side by side, and the dancer stands on them in parallel before turning both feet out. This simple action helps dancers feel their turnout muscles engage. The discs are also useful for demi-pliés, where the dancer will turn out a little more and can then try to maintain that turnout as they straighten their legs.
Turnout discs can be particularly useful for older dancers, helping them to maintain their turnout as they age. They can also be beneficial for dancers recovering from injuries, providing a way to strengthen the hips and improve turnout without the impact of dancing on a hard floor.
In addition to using turnout discs, dancers can improve their turnout by building a strong core through exercises such as planks and pilates-based moves. A strong core improves balance and control, making it easier to maintain alignment and stability during turnout. Cross-training with foundational exercises such as the Copenhagen plank can also strengthen the inner thigh and core muscles, enhancing turnout capability.
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Turnout comes from the hips, not the feet. Forcing feet to turn out can lead to injury
Turnout is a complex aspect of ballet that involves engaging the deep rotator muscles, achieving sufficient range, and understanding the sensations and imagery necessary to access and optimise your turnout. Turnout requires rotating your legs from the inside of the hip all the way through to your feet. This requires flexibility, strength, and placement.
Turnout should come from the hip socket as much as possible. Turning out from the hip socket is desirable because it produces the desired aesthetic, especially for the gesturing leg. It is important to remember that turnout comes from the hips, not the feet. Forcing the feet to turn out can lead to strain on the knees and ankles, resulting in long-term injuries.
To improve your turnout, you must work on the flexibility and strength of the muscles surrounding the hip to allow for a greater range of motion. Turnout exercises should be consistent and integrated into your daily ballet warm-ups or cool-downs for constant progress.
There are several exercises that can help improve your turnout. One such exercise involves kneeling and placing a pillow under your left knee. With both legs turned in, lunge forward on your right leg until your right knee forms a 90-degree angle. Keep your hips level and tuck your tailbone under. Continue to push forward into the right leg until you feel a gentle stretch in the outer front part of your left hip or left thigh. Another exercise is the Copenhagen plank, which strengthens the inner thigh and core muscles. Start in a side plank, either on your hand or forearm, and move the bottom leg into a parallel passé. Hold this for 8 to 10 breaths.
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Core strength is important for turnout. Planks and Pilates-based moves can help improve core strength
Core strength is essential for maintaining stability and alignment during turnout. Turnout capability is determined by the strength of your external rotators, the flexibility of your internal rotators, and your bony anatomy. A strong core can help you balance and control your movements, reducing the risk of injury.
Planks are an excellent way to improve core strength. They work your entire body, including your arms, legs, and all of your abs, making them an all-encompassing workout. Planks also help you develop isometric strength in your core muscles, which helps you maintain good posture and prevent hunching while standing or sitting for long periods. To do a basic plank, start by getting into the hold position: place your forearms or palms on a flat surface with your elbows directly under your shoulders, and walk your feet back until your body forms a straight line. Engage your abdominal muscles by drawing your navel toward your spine, keeping your torso straight and rigid. Hold this position for 10 seconds and then release. Over time, work your way up to holding the plank for longer periods.
There are several variations of the plank that can further challenge your core strength. For example, you can try a leg lift or an arm lift. To perform a plank with a leg lift, start in the plank position with your forearms and toes on the floor. Slowly lower one leg to the floor, switch legs, and repeat. To perform a plank with an arm lift, start in the plank position, shift your weight to one forearm or palm, extend the opposite arm straight out in front of you, hold, and then slowly return to the starting position. Repeat on the other side.
Pilates-based moves are another great way to improve core strength. Pilates involves a series of precise, controlled movements that strengthen your core muscles and improve flexibility. It is a low-impact workout that focuses on technique rather than intense cardio, making it suitable for beginners and those with health conditions. Some examples of Pilates moves include "The 100," "Criss-Cross," "The Elephant," and "The Swan." For best results, aim to do Pilates two to three times a week.
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Turnout requires a combination of strength, flexibility, and consistent practice
Turnout is a complex aspect of ballet that involves engaging the deep rotator muscles, achieving sufficient range, and understanding the sensations and imagery to access and optimise your turnout. It requires a combination of strength, flexibility, and consistent practice.
To improve your turnout, you need to understand the correct techniques and have a structured plan. It is important to remember that turnout comes from the hips, not the feet. Spending too much time turned out can lead to chronic overuse of the external rotator muscles and unnecessary stress on the ankle ligaments and tendons. Therefore, it is crucial to balance turnout exercises with strength work and stretches, and to spend time not turned out. Walking in parallel is a simple way to do this.
Core strength is vital for maintaining alignment and stability during turnout. When your core muscles are engaged, it becomes easier to balance and control your movements, reducing the risk of injury. Exercises such as planks and Pilates-based moves can enhance your core strength and improve your turnout technique. Additionally, focusing on your abdominal muscles and visualising your psoas muscle can help improve your turnout.
To access your full rotation potential, you need to build strength in your external rotators and improve the flexibility of your internal rotators. Turnout discs can be a useful tool to help you maintain pelvic alignment and specify those deep external rotators. Visualisation techniques, such as imagining your thigh muscles wrapping around the bones, can also help activate the proper muscles for turnout.
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Frequently asked questions
Turnout muscles, or external rotation, is initiated from the top of the leg and involves the hip, thigh, knee, ankle, and foot.
Some exercises to engage turnout muscles include:
- Planks
- Pilates-based moves, such as the hundred or single-leg stretch
- Lie on your back with legs in the air and feet flexed. Rotate from parallel into first position and back again, observing how the upper leg rotates and the feet follow.
- Lie on your side with your back and feet flat against a wall, both knees bent and the legs stacked.
- Lie on your side with the bottom leg extended straight and the top in a parallel passé. The head can rest on the bottom arm and the top hand can be on the floor in front of the chest for stability. Engage the core, creating a small cave between the abdominals and the floor. Inhale, then exhale while slowly rotating the top leg externally to a turned-out passé. Hold the position for 5 counts.
Consistency is key when improving turnout. Dedicating time each day to practice turnout-specific exercises will yield better results. It is also important to have a strong core to maintain alignment and stability during turnout.
A common misconception is that turnout comes from the buttocks, or the feet. However, the deep rotators are located more in the center of the body, and the true initiation of turnout comes from the hips. Forcing the feet to turn out more than the hips can lead to strain and long-term injury.
Turnout capability comes down to the strength of external rotators, the flexibility of internal rotators, and one's bony anatomy. Additionally, the muscular strength of an individual will determine how much of their rotation they will be able to use.
