Paul Zaichik – Easy Flexibility – Foot Behind Head

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“TURN OUT!” is maybe the most often heard word drifting out of dancing studios throughout the world. A 180-degree turnout is one of the most sought-after postures in ballet. Dancers have struggled for generations to develop the precise line, sculpting their bodies to perfection. It’s no wonder that these artists are regarded as some of the greatest athletes in the world, frequently pushing themselves to the limit.

Unfortunately, only few dancers are born with this rotation. Until properly instructed, a few novice students prefer to mimic the “perfect turnout” by pulling their knees outward. Of course, this torque strategy is difficult to sustain and will result in knee damage over time.

Instead, most dancers rely on a constant stretching program to increase the range of motion in the hip joint.

Turnout begins in the hips, not the knees or the feet. A greater understanding of hip anatomy is very helpful in understanding how to attain the best turnout.

Six deep rotator muscles surround the hip joint and support turnout: 1) Piriformis, 2) Superior Gemellus, 3) Inferior Gemellus, 4) Obturator Internus, 5) Obturator Externus, and 6) Quadratus Femoris.

Furthermore, the Gluteus Maximus, Posterior Fibers of the Gluteus Medius, and the Long Head of the Biceps Femoris help in Lateral Rotation.

While three hip flexors (Psoas, Iliacus, and Sartorius) turn the hip out as well.

Preventing Injury

While many young dancers focus on flexibility, it is crucial to remember that in order to be genuinely successful and avoid injury, muscles must be stretched as well as strengthened. Stretching leads to flexibility. Stability comes with strength. Both contribute to the development of a great powerhouse of a dancer.

Maintaining the Position

It would be a tragedy to obtain so much flexibility just to be unable to keep the position. Check out the Ballet Turnout Program’s Turnout Incline Plane (TIP) on Blocks exercise to measure lateral rotation strength.

Sit on the floor with your feet out in front of you and your hands on the floor behind your seat. Place one foot on each block and turn out, aiming for the outer edge of the foot to be on the block and the heels to be slightly dangling over the inside edge.

Lift the hips off the floor and hold for up to thirty seconds while remaining in this posture. To increase the difficulty, move the feet further off the blocks, putting the heels closer together. There is work to be done if this post can only be retained for a short time. This test is a great way to monitor turnout strength over time.

Other exercises for turnout strength can be done in ballet class. Plié and fondu are excellent fundamentals for strengthening the deep rotators and gluteal muscles. As the hip joint opens to the side, there is an opportunity to stretch and lengthen as the movement lowers. The gluteus maximus and piriformis work hard to stabilize in the newly discovered space within the joint as they return to a standing posture. Finish with a passéretiré balance, which will train these muscles even harder by introducing an isometric hold, linking back to the prior block exercise.

Our Objective

Turnout becomes difficult when the muscles are very tense because the head of the femur bone is unable to move within the hip joint. The purpose of Easy Flexibility’s Ballet Turnout Program is to stretch this difficult region and provide more room within the joint for wider range of motion while also allowing the strength to improve over time.

It is critical to realize that every BODY differs in terms of joint anatomy, muscle length, and flexibility. Give it what it requires as a dancer. STRENGTH to support the voyage and FLEXIBILITY to go in new directions.

Let us teach you how to utilize the ZST to drastically boost your Turn Out, gradually, safely, painlessly, and swiftly.
The Ballet Turnout curriculum includes turn out warm-up and conditioning exercises.

The practice starts with mobility exercises, then moves on to particular warming and conditioning procedures to prepare your body for the unique stretching techniques that come next. Not only that, but these workouts will help you maintain your newly acquired flexibility, as well as making you stronger and more in control of your body. You will feel lighter than ever before!

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