Mastering turnout is one of the most essential yet challenging aspects of ballet technique. Dancers at every level strive to perfect their turnout, as it affects balance, control, and overall performance. Turnout refers to the outward rotation of the legs, starting from the hips, and is fundamental to executing proper ballet positions and movements.
Achieving a perfect turnout is difficult, but with the right approach, it can be improved safely and effectively. Many dancers make the mistake of forcing turnout by rotating from their feet or knees, which can lead to strain and injury. Instead, turnout should be developed gradually, focusing on both strength and flexibility in the right areas of the body.
In this article, we’ll explore practical tips to help you safely enhance your turnout range while promoting Ballet With Isabella’s specialised “Better Turnout” plans, designed to support dancers at all skill levels.
Key Tips for Improving Your Turnout Range
1. Strengthen Your Hips and Glutes
The external rotators of the hips are the key muscles responsible for achieving a proper turnout. Without adequate strength in these muscles, it’s difficult to maintain correct alignment and range. Strengthening the hips and glutes not only improves turnout but also prevents injury by providing better support for the joints.
Here are a few simple strengthening exercises to incorporate into your routine:
- Clamshells: Lie on your side with knees bent, feet together. Keeping your feet in contact, lift the top knee while keeping your pelvis stable. This movement targets the external rotators.
- Side-Lying Leg Lifts: Lying on your side, keep your top leg straight and lift it toward the ceiling. This strengthens the glutes and outer hip muscles.
- Bridges: Lying on your back with your feet flat on the floor, lift your hips to engage the glutes and hamstrings. This exercise helps improve overall hip stability.
2. Focus on Flexibility in the Right Areas
Flexibility plays an equally important role in improving turnout, particularly in the hips, hamstrings, and inner thighs. Without flexibility, dancers may struggle to achieve the necessary range of motion.
Here are some stretches to deepen your turnout:
- Butterfly Stretch: Sit with your feet together and knees bent out to the sides. Gently press your knees toward the floor to open the hips.
- Frog Pose: Lie on your stomach with your knees bent outward and feet together, resting your weight on your forearms. This deep stretch targets the inner thighs and hips.
- Seated Straddle: Sit with your legs extended in a wide V-shape. Reach forward or to each side, stretching the hamstrings and inner thighs.
3. Engage Your Core and Maintain Alignment
A strong core is crucial 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.
Core exercises that can enhance your turnout include:
- Planks: Hold a plank position on your hands or forearms to build strength in your core and upper body, both of which are essential for maintaining good posture.
- Pilates-Based Moves: Incorporating Pilates exercises, such as the hundred or single-leg stretch, can significantly improve your core strength, directly benefiting your turnout technique.
4. Avoid Overturning the Feet
One of the most common mistakes dancers make is forcing their feet to turn out more than their hips allow. This can lead to strain on the knees and ankles, resulting in long-term injury. It’s important to remember that turnout comes from the hips, not the feet. Listen to your body, and work within your natural range while gradually increasing flexibility in the hips.
5. Incorporate Regular Turnout Practice
Consistency is key when it comes to improving turnout. Dedicating time each day to turnout-specific exercises will yield better results. Consider integrating turnout exercises into your daily ballet warm-ups or cool-downs for consistent progress.
Ballet With Isabella’s Turnout Improvement Plans
If you’re ready to take your turnout to the next level, Ballet With Isabella offers specialised “Better Turnout” plans tailored for dancers at different stages of their journey. Each plan provides step-by-step guidance, videos, and support from Isabella McGuire Mayes.
Better Turnout Plan (Beginner)
Ideal for those new to ballet or struggling with flexibility and alignment, this plan focuses on safe, simple exercises to develop basic turnout strength. It’s perfect for beginners looking to build a solid foundation without risking injury.
Better Turnout Plan (Intermediate)
For dancers with some experience, this plan is designed to refine technique and enhance turnout range. It includes more advanced exercises and flexibility work to help you achieve greater rotation from the hips, improving your overall performance.
Better Turnout Plan (Advanced)
Tailored for experienced dancers aiming for a professional level of turnout, this plan includes high-level strengthening and stretching techniques. It’s designed to push the limits of your turnout range, offering maximum control and precision in your movements.
Each of these video-based online plans is structured to suit your current skill level and provides clear instructions. Whether you’re just starting out or preparing for professional performance, there’s a plan to help you improve your turnout safely and effectively.
Improve Your Ballet Turnouts – Join Ballet With Isabella
Improving your turnout requires a combination of strength, flexibility, and consistent practice. By following the tips provided and focusing on gradual, safe progress, you can enhance your turnout range while preventing injury. Remember, every dancer’s body is different, so patience and dedication are key.
Don’t wait to improve your turnout – start your journey with Ballet With Isabella today and see the results in your next performance! 14 day free trial available!
