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Unlocking Turnout: The Key to Stronger, Safer Dancing

Let’s talk about turnout. It’s one of the most iconic and essential elements of dance technique, but let’s be real—it’s also one of the trickiest to get just right. Many dancers feel frustrated when their turnout doesn’t look or feel the way they want it to, and that’s often because the hips aren’t getting the attention they deserve.


As someone who’s worked with countless dancers (from pre-professionals to seasoned pros), I want to share some insights about how you can unlock your turnout’s potential—and do it in a way that protects your body for the long haul.


The Role of the Hips in Turnout

Turnout starts at the hips, plain and simple. While it may look effortless on stage, it’s actually a complex combination of strength, flexibility, and alignment. Your hips don’t just rotate outward—they also stabilize your pelvis, spine, and lower limbs to support every movement you make.

If the hips aren’t strong or mobile enough, your body will try to compensate. This often shows up as discomfort in the knees, strain in the lower back, or even a plateau in your technique.



Common Challenges Dancers Face with Turnout

It’s easy to fall into the trap of “faking” turnout when the hips aren’t doing their job. This might look like:

  • Twisting through the knees or ankles to force more rotation.

  • Over-arching the lower back to create the illusion of turnout.

  • Struggling to balance or maintain control during movements.

These habits don’t just hold you back—they can also lead to injuries that sideline you from doing what you love.


How to Build Stronger Hips for Better Turnout

So, how can you improve your turnout safely and effectively? It all comes down to working smarter, not harder. Here are some key tips:


  1. Strengthen the External Rotators:

    There’s a common myth that exercises like clamshells and side-lying leg lifts are the best way to strengthen the hips. But here’s the thing—these exercises can sometimes overwork the outer glutes and TFL (tensor fasciae latae), leaving your hips feeling tighter and less mobile.

    Instead, focus on exercises that target the deep external rotators, the real MVPs of turnout. One of my favourites is the 4-point kneeling banded external rotation, where you place a resistance band around your ankle and rotate your foot inward. This action is actually the hip externally rotating. Another great one is the “airplane” exercise: stand on one leg, rotate your pelvis outward keeping the shoulders and hips square, think of the supporting leg turning out so that the knee tracks over the 2nd toe. If it's too challenging for your balance the first time, you can lightly hold on to something.

    These exercises don’t just build strength—they also improve control and alignment, which are the foundation of safe turnout.


  2. Improve Hip Mobility:Gentle stretches for the hip flexors, adductors, and hamstrings can help improve your range of motion. But remember, mobility without strength won’t get you very far. Pair your stretches with strengthening exercises to create a balanced approach.


  3. Focus on Alignment:Proper alignment of your pelvis, spine, and lower limbs is key to unlocking your turnout. A physiotherapist can help you identify and correct any imbalances that might be holding you back.


  4. Consistency is Key:Here’s the truth: strength takes time. It can take about six weeks of consistent effort to start seeing changes, so don’t get discouraged if progress feels slow at first. Stick with it, and you’ll be amazed at what your body can achieve.


Why It’s Worth the Effort

Putting in the work to strengthen your hips doesn’t just improve your turnout—it has a ripple effect across your entire dance journey. Strong, stable hips can help prevent those annoying knee niggles, reduce over-pronation, and even stop bunion formation in its tracks. Plus, when your body feels strong and supported, you’ll have the confidence to push your technique to new heights.


Turnout doesn’t have to be a source of frustration. With the right approach, you can build the strength, control, and alignment you need to dance with confidence and protect your body for years to come.


If you’re curious about how to take your turnout to the next level or want to address specific challenges, I’d love to help. Feel free to reach out or book an appointment—I’m here to support you every step of the way.


Happy Dancing!



 
 
 

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