Having a perfect turnout is something that every dancer can only dream about. Whether you’re a ballet dancer hoping to achieve that flawless fifth position or a jazz and contemporary dancer looking to improve your rotations, turnout plays a huge role in technique, balance, and injury prevention. Want to know the secret to getting that strong turnout?
It’s All in the Hip Rotation
A good turnout always starts with the hips, although the common first instinct is that it is about the feet. While your natural hip structure plays a big part in how much rotation you can achieve, you can improve it. Strengthening the muscles around your hips can allow you to safely improve your turnout.
Try This:
Clamshells
For this exercise, lay on your side with your knees bent while keeping your feet together. Then focus on opening and closing your knees while also engaging the muscles that you use to turnout.
Butterfly Stretch
This is one that we all know, but it is great for improving your turnout. Start by sitting with your feet together and then gently pressing your knees towards the floor to improve your flexibility.
Strength Instead of Forcing It
Forcing your turnout is never a good idea. It can quickly lead to injuries. A good way to help prevent those possible injuries is to focus on strengthening your turnout muscles instead of just trying to push your feet farther than your hips are actually allowing. Making sure to engage your core, inner thighs and glutes will help you to keep that turnout in place making it more stable and controlled.
Try This:
Pilates-Style Leg Lifts
Start by laying flat on your back with your legs in a turned-out position and focus on slowly lifting and lowering them.
Using a Theraband
Using a band that uses resistance can help build that strength up. Place a resistance band around your ankles and do simple footwork to work on getting it stronger.
Consistency is the Main Factor
Improving your turnout is going to take patience, time, and training. This goes for pretty much anything when it comes to dance. Try incorporating these exercises into your daily routine whenever it works best for you, and really focusing on your technique and alignment in your turnout during dance class. Stay consistent, trust the process, and keep working hard. You got this!
