What You'll Learn
- How to initiate turnout from the deep hip rotators instead of the feet
- Side-lying drills to isolate thigh bone rotation within the hip socket
- Strengthening the connection between lower glutes and hip stability
- Functional internal rotation exercises to balance hip health and range
- Standing rotation drills to find and maintain your natural turnout range
About This Video
Turnout is one of the most fundamental yet misunderstood components of classical ballet technique. At Broche Ballet, we believe that true rotation comes from the hip, not the ankles or knees. This 20-minute follow-along workout, led by Allie Christensen, is designed to help you tap into your deep rotators and build the functional strength required for a sustainable practice.
Whether you use this as a pre-class activation or a dedicated conditioning routine, you will learn to move with more intention and stability. The session begins on the floor, where gravity is removed to help you focus on the leotard line or the greater trochanter. You will explore movements such as the figure-four stretch and side-lying external rotation drills.
Allie introduces the turn the key sensation, teaching you to isolate the movement of the femur within the hip socket. By focusing on the deep rotators rather than forcing turnout from the floor up, you protect your joints and improve your overall placement. We also address the importance of glute strength for dancers.
Through specific glute bridges and shin box rotations, you will learn how to engage the lower glutes to support your turnout. Interestingly, this workout includes internal rotation exercises. While it may seem counterintuitive for ballet, maintaining a functional range of internal rotation is essential for hip health and actually allows for a more efficient range of external rotation.
This balanced approach ensures your hips remain mobile and resilient. The workout concludes with standing drills that bridge the gap between floor-based conditioning and barre work. You will practice a unique rotation drill that stabilizes the standing leg while pivoting the torso to find your natural range.
Finally, we apply these concepts to a focused demi-plié in first position. By maintaining a backward spiral of the legs and keeping the weight centered over the pinky toes, you will be prepared to step into your next ballet class with newfound strength and clarity in your turnout.
