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Improving Turnout for Irish Dance - Part 3: 5 Exercises to Increase Hip Mobility & Strength

Updated: Apr 13

“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 1: 5 Factors that Affect Turnout

Part 2: Foot Alignment - Pronation, Supination, & Neutral

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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#Turnout #Mobility