What You'll Learn
- How to isolate and engage deep hip rotators using the clam shell exercise.
- Techniques for maintaining a neutral pelvis to avoid piking and improve alignment.
- The connection between core engagement and stable external rotation.
- Proper hip placement for a more secure passé and fifth position.
- Exercises to lengthen hip flexors and increase functional range of motion.
About This Video
Unlock your potential with this focused 10-minute ballet turnout floor warmup from Broche Ballet. Turnout is one of the most fundamental yet challenging aspects of classical dance, requiring a delicate balance of strength, flexibility, and conscious muscle activation. This follow-along conditioning class is designed to help you find and engage your deep external rotators before you even stand up at the barre.
Starting on the floor allows you to remove the challenge of gravity and balance, letting you focus entirely on the mechanics of the hip socket. We begin by establishing a neutral, straight line to ensure your spine and pelvis are properly aligned. You will move through a series of intentional exercises, including the foundational clam shell, which targets the gluteus medius and deep rotators essential for holding a stable passé or retiré.
A key focus of this session is maintaining the stability of the top hip. By pressing the hip forward and avoiding the common pike position, you learn to isolate the rotation within the joint. This deep dive into hip mechanics directly translates to a more secure fifth position and better control during across-the-floor movements.
We also explore the relationship between internal and external rotation (knee-to-knee and toe-to-toe) to improve proprioception and control. Beyond the hips, this warmup emphasizes core activation. Using parallel toe taps and controlled leg lifts, you will fire up the lower abdominals to support your turnout from the center.
This integrated approach ensures that your rotation is supported by your entire body, preventing strain on the knees and ankles. Whether you are an intermediate student or an advanced dancer looking for a quick pre-class routine, this video provides the tools to lengthen the hip flexors and find your best turnout. Join Broche Ballet and refine your technique from the ground up.
