Expert: Dianne M. Buxton - 10/22/2011

Question
I have big problem with my turn out and I don't know how to improve it. The problem is that my left hip is better (this is very big difference) than right. My left hip is "open", work with this leg is easier, but my right hip is totally "closed". When I am doing the frog lying on my stomach my left leg is lying on the floor, but the right is high over the floor. This is why I have problem with plies, a la seconde and others exercise. I don't know what to do with it. I am going to be professional, but the fact about my turn out can be a reason I won't be accepted by ballet school. Now I have classes every day, my teachers teach Russian method, which force turn out, I am standing in perfect positions, but it is very hard for me to have my knees over my toes, I am trying to not rolling my feet, but this is what I have problem with. I would be very grateful if you can give me some exercises, which helps me improve my turn out.

Answer
Hi Masha.

Your lateral rotator muscles are your prime turnout muscles, specifically: Piriformis;Obturator Internus;Obturator Externus;Quadratus Femoris; Gemellus Superior; Gemellus Inferior. These muscles lie underneath your gluts. When they contract your thigh rotates. If your leg is behind you, the gluts and hamstring muscles also help to hold the rotation.

If you sit on the floor, legs straight out in front of you, relax your gluts on the floor. Then just engage your rotator muscles and turn your thighs out without your gluts working. This will help you isolate the rotators. If you can raise the legs, one by one, an inch or two off the floor, and hold this turnout, you'll feel the rotators holding against the flexion action. If your hip comes up too, then you are not isolating the leg from the hip completely.

Standing in first position, you want to open the legs by contracting the rotator muscles, but not clenching the gluts at this point. It's good to be able to tighten and hold the gluts when you need to, but not at this moment. Whatever position you end up in, that is your turnout. Same for fifth, with the extra challenge of having one leg slightly behind your pelvis and the other in front. This requires more strength.

Because of the degree of difference in your left and right hip and thigh range of motion, I recommend that you see a chiropractor or physical therapist and determine if there is a structural difference in your hip joints. And have the doctor show you how to release tension and stretch the area properly.

The adductor muscles, in the inner thigh, may be the tight ones also. This would prevent the rotation of the thigh.

I hope this helps! All the best, Dianne