What You'll Learn
- Manual adjustment techniques to physically encourage external rotation by moving the quad muscle toward the femur.
- How to use a flexed attitude position on the barre to safely stretch the IT band and improve hip alignment.
- Correct hip placement in à la seconde to ensure the working hip is dropped and level.
- Integrating cambré and plié into your barre stretches to increase depth and torso fluidity.
- Stability and balance challenges designed to strengthen turnout muscles after stretching.
About This Video
Welcome to Broche Ballet's specialized practice session focused on one of the most sought-after skills in classical dance: functional turnout. In this 10-minute barre stretch and leg rotation video, we dive deep into the mechanics of the hip joint and the femur to help you find more space and better alignment. Unlike passive stretching, this session utilizes active manual manipulation and targeted barre work to encourage your body to find its maximum external rotation safely.
The session begins with focused exercises in devant and à la seconde positions. You will learn the specific 'quad down, calf up' technique—a physical cue designed to move the quadriceps muscle toward the femur while rotating the calf upward. This manual adjustment helps reprogram the nervous system to recognize the correct sensation of turnout from the hip.
We also explore the use of a flexed and bent attitude position on the barre. This unique approach helps reorganize the IT band and the deep rotators of the hip before extending into a straight leg, ensuring you are not gripping in the front of the hip. Alignment is paramount at Broche Ballet.
Our instructor emphasizes proper standing leg placement and hip leveling. By standing the correct distance from the barre, you allow the working hip to drop and stay level, preventing the common 'hiked hip' that limits range of motion. To deepen the stretch and improve overall fluid movement, the practice incorporates plié and cambré movements while the leg is elevated.
These torso movements challenge your stability and encourage a more integrated connection between your core and your extremities. The practice concludes with essential balance challenges. After stretching and finding new range, it is vital to strengthen the muscles required to maintain that alignment.
By finding your center after each sequence, you solidify your progress and prepare your body for center work. Whether you are looking to increase your extension or simply find more comfort in your turnout, this targeted practice offers the tools you need to succeed.
