Easiest Way to Improve your Turnout

Are you frustrated by your turnout? It is very irritating when you have your center split or you can sit in your frog, but your turnout is not where you would like it. Turnout is a combination of flexibility and strength. Turnout is an action, not a position. To have great turnout, you do need to be flexible. The flexibility of your hips shows your turnout potential. But without strength in your hip muscles you’ll notice poor posture, tucking, falling off your leg, and injury.

What muscles? You have 6 muscles specific for turnout. Your turnout muscles are external rotators that live deep within the buttock. Some teachers may refer to your turnout muscles as your ‘underbuns’ because they are below your “buns”.

All the muscles of your booty play a role in your turnout! The “underbuns” or turnout muscles are what allow you to maintain your turnout while you are standing and moving through your positions. Your gluteus medius and minimis are muscles that engage to help you stay on your leg when you transition to a single leg. You’ll notice your turnout muscles are getting tired when you are gripping with your gluteus maximus and sitting in your hip.

Wall Ball Press will help you find your turnout muscles! Lie flat on the floor with your feet on a wall. Your knees should be directly above your hips and your feet should be in line with your knees. Place the ball under your heel on the wall. Press your heel into the ball on the wall. Make sure you are not gripping your gluteus maximus! Yes- it is a small movement and tiny muscle contraction 

Jazzy Hips help you stay on your leg by engaging your gluteus medius and minimis. Start by standing on a single leg with opposite leg in passe. Make sure your hips are even. Then, sit into your standing hip and slowly rise up- using your side booty muscles- to lift your hips back to a neutral/even position. 

True Turnout Series: start by standing with your feet together and parallel. Plie and watch your knees track over your toes. Then, lift your toes and turn out into your first position. Ensure you knees continue to stay over your toes. Finally, straighten your knees. The muscles you use to maintain your turnout and straighten your knees are your turnout muscles. Can’t straighten your knees all the way? Your too turned out, bring your feet in a little until your muscles are a tad stronger.