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About Dianne M. Buxton
Expertise
I can answer questions about ballet technique, training, pointe shoes, mens training, diet, general health issues related to dance, artistry, performance, modern dance, rehabilitation from injuries, and teaching ballet. I have taught ballet, choreographed, been ballet mistress, and director, with dance companies. For any answers related to health questions will offer my experience, but will also automatically include "see a professional".

Experience
dancer, ballet and modern, choreographer, dance teacher, artistic director, ballet mistress

Organizations
I.S.T.D. Actra, Actors Equity

Education/Credentials
Graduate of the national Ballet School of Canada. Taught at the National ballet School of Canada, York University, George Brown College and Harvard Universtiy.

You are here: Experts > Music/Performing Arts > Dance > Ballet > muscles in plies

Ballet - muscles in plies

Expert: Dianne M. Buxton - 11/4/2009

Question
Dear Dianne, I would just like to know if you are allowed to use the gluteus maximus muscles when doing plies? And are you supposed to feel your turnout muscles working much? I can only feel mine working very faintly when I do plies. Also, how can I learn to isolate my turnout muscles when I'm doing moves like plies? I only seem to be able to use them when I squeeze hard enough to use all of the muscles in my butt. Thanks for your help!

Answer
http://balletshoesandpointeshoes.blogspot.com/2007/07/ballet-shoes-and-pointe-sh...

http://balletshoesandpointeshoes.blogspot.com/2008/01/finer-details-in-daily-rou...

Hi Liz. The above links are to two articles I have written about turnout and isolating and using the rotator muscles.

http://www.squidoo.com/increaseballetturnout/

is a little site I made about turnout. The book "Tune Up Your Turnout" by Deborah Vogel covers the anatomy of turnout in great detail and is very useful.

The gluts will usually work along with the rotator muscles, and need to be activated, but not clenched, to maintain your general posture and balance. However, if you practice plies and concentrate to let the gluts go lax, then you'll know that your rotators are working.

You didn't ask, but a stretch for turnout, (which may help you feel those muscles), is to sit on a chair. Cross one foot over the other knee. So you have half of a "frog stretch" position. Do not force the knee of the bent leg down. Let it relax. Now bend forward over both legs, and you will feel a stretch deep in the hip area of the bent leg. This is the Piriformis muscle. You are now stretching, gently, the deep rotators in the back of your pelvis. This will relax and stretch those muscles which you work so hard in the effort to turn out.

The adductor muscles at the inside of the thigh must also have flexibility in order to allow the thigh to rotate. Sitting on the floor, in a comfortable second position, when you bend forward, you will feel the stretch in the adductors, (same stretch as the frog, but will not put stress on the knee joints) and you may feel a stretch in the hamstrings,(the back of your thighs) as well. This will help your turnout.

Here is an exercise from Deborah Vogel's book:

Lie on your right side, with your knees bent at an angle almost as though you were sitting on a chair. Make sure your ankles are in line with your hips. Prop your torso up on your elbow. Lift the left leg up, just like you are opening a book, as far as it will open, or turn out. You can place your left hand on the back of your left hip to make sure you are not gripping your gluteal muscles. The deep rotator muscles, under the gluteal muscles, are the muscles effecting your turnout. You can tell by this movement, how much functional turnout you have.

Don't let your weight roll back on your right hip at the top of this movement, that is like losing the turnout on your standing leg when you try for more turnout in a retire position.

Moving the leg open and slowly closing, in this exercise engages your turnout muscles. If you are feeling fatigued after 10 times, then your muscles need strengthening. As you get stronger, you can loop a stretchy band around your knees, and add difficulty that way, to gain even more strength.

Another variation is to keep the top leg straight, turning it in and out for 5-10 repetitions, and then moving it forward a few inches, as in a tendu devant, and back a few inches, holding the turnout, and also not moving on your underneath, or what would be your supporting side if you were standing.

This last exercise may help the most to feel the rotators. Be sure to stretch and relax afterwards!

All the best, Dianne

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