“Feet out”, “turnout” and “toes out” are common phrases dancers hear from their teachers and adjudicators. But what can you do to help improve turnout? In this three part turnout series, you will learn the tools you need to maximize your turnout potential!
Part 3: 5 Exercises to Increase Hip Mobility & Strength to Improve Turnout
5 Exercises to Increase Hip Mobility & Strength to Improve Turnout
To review Part 1, CLICK HERE
to review Part 2, CLICK HERE
For a dancer to increase their turnout potential, they must focus on both improving the mobility in their hips through a series of stretches along with strengthening the muscles surrounding the joint. Add the below five hip mobility and strengthening exercises to your current training to optimize your turnout!
Prone Leg Extension
lay on the floor face down, forehead resting in hands, neutral pelvis (not tipped forward with an arch in your back)
externally rotate legs
lift one leg at a time a couple inches off the ground
repeat 10-12 times per side
work up to 3 sets
Toe and Heel
lay on the floor on one side, resting head on arm, neutral pelvis
externally rotate top leg and tap your heel on the floor behind you (maintain a neutral pelvis)
internally rotate top leg and tap your toe on the floor in front of you (maintain a neutral pelvis)
repeat 10-12 times per side
work up to 3 sets
Clam
lay on the floor on one side, resting head on arm, knees bent, heels in line with your bum, neutral pelvis
externally rotate top leg, raising top knee while keeping feet together
repeat 10-12 times per side
work up to 3 sets
Frog Stretch
lay on the floor face down, forehead resting in hands, neutral pelvis
externally rotate bent legs, touching heels together
gently work feet towards the floor
hold stretch for 30 seconds while taking deep breathes
work up to 3 sets
Hip Flexor Stretch
kneel on one leg with the other foot forward - both knees bent to 90 degrees
contract your abdominal and glute muscles creating a posterior pelvic tilt
while maintaining the contraction, open your upper body up to the same side of the leg that’s in the back
hold stretch for 30 seconds on each leg while taking deep breathes
work up to 3 sets
INTERESTED IN MORE IRISH DANCE-SPECIFIC TURNOUT VIDEOS?
Check out the 30-Day TURNOUT CHALLENGE on the Target Training Online Institute!
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