4 Hip Stretches to Combat Tight Turnout Muscles

Turnout describes the position of the legs, used in many forms of dancing, in which each leg is rotated in the opposite direction from the other and facing away from the midline of the body. In dance, ballet especially, the turnout muscles also known as the hip external rotators are recruited for most functional movements. This constant recruitment can lead to tight, imbalanced muscles.

Finding one's turnout can be difficult and incorrect alignment can occur to attempt to achieve this desired aesthetic. This in turn can lead to over use of certain muscles groups and can increase hip tightness.  Include these stretches in your daily routine to combat the tightness!

1.) PIGEON

Devon Teuscher Flexistretcher.JPG

Make sure your back leg stay stays parallel and work your front leg so that your shin is parallel with the front of your mat and the ankle and knee are in one line. Walk your hands forward and fold over your front leg and hold for 20-30 counts.

To intensify this stretch: Fold forward over your front leg.

2.) DOUBLE PIGEON

Up for a challenge? Add the Flexistretcher in to bind!

3.) ATTITUDE FRONT  AT THE BARRE

Don't forget!  make sure you standing leg is parallel to achieve the correct form and deepen the stretch. 

4.) KING PIGEON WITH THE FLEXISTRETCHER