TurnOut Anatomy – EasyFlexibility TurnOut Anatomy – EasyFlexibility
Menu

TurnOut Anatomy

Posted by Paul Zaichik on

Certified Instructor Judy shows a dynamic stretching technique from the Easyflexibility system to improve your TURN OUT

* It is performed in two steps which alternate and repeat ideally from 3 to 5 times. Watch the video and give it a try! Rest for a moment and do a few more sets.

“TURN OUT!” may be the most commonly heard phrase wafting out of dance classes around the world. A 180-degree turnout is one of the most desired positions in the ballet world. For centuries dancers have worked to create the perfect line, molding their bodies to perfection. It is no surprise that these artists are considered some of the best athletes in the world, oftentimes working to the extremes.

Watch The Anatomical Muscle Animation of Penche

Unfortunately, not many dancers are naturally born with this rotation. A handful of beginner students, until properly trained, tend to emulate the “perfect turnout” by wrenching their knees outward. Of course, this method of torque is difficult to maintain and will cause knee injuries over time.
Instead, most dancers rely on a consistent routine of stretching to open up the range of motion within the hip joint.

Turnout initiates from the hips, not the knees or feet. In order to understand how to achieve the greatest turnout, a deeper look into the anatomy of the hip is especially valuable.

Turnout is supported by six deep rotator muscles surrounding the hip joint: 1) Piriformis, 2) Superior Gemellus, 3) Inferior Gemellus, 4) Obturator Internus, 5) Obturator Externus, and 6) Quadratus Femoris.
In addition Gluteus Maximus, Posterior Fibers of Gluteus Medius and Long Head of Biceps Femoris assists in Lateral Rotation.
While 3 of the hip flexors (Psoas, Iliacus and Sartorius) also turn the hip out.

Avoiding Injury

While young dancers tend to focus on flexibility, it is important to realize that to be truly effective and avoid injury, the muscles must not only be stretched, but strengthened as well. With stretching comes flexibility. With strength comes stability. Both work together to shape a true powerhouse of a dancer.

Holding the Position

It would be a shame to gain tremendous flexibility and not be able to hold the position. To test strength in lateral rotation, check out the Turnout Incline Plane (TIP) on blocks exercise in the Ballet Turnout Program.

Sit on the floor with feet extended to the front, hands on the floor behind your seat. Place one foot on each block and turn out, with the goal of placing the outer edge of the foot on the block and heels slightly hanging over the inside edge.

Keeping this position, lift the hips off of the floor and hold for up to thirty seconds. For more of a challenge, move the feet further off of the blocks, bringing the heels closer together. If this position is only able to be held for a short period, there is work to do. This test is an excellent gauge to track turnout strength over time.

Other exercises for strength in turnout can be performed in ballet class. Plié as well as fondu are wonderful basics that strengthen the deep rotators as well as the gluteal muscles. Each time the movement lowers, there is a chance to stretch and lengthen as the hip joint opens to the side. On the way back to a standing position, the gluteus maximus and piriformis are working hard to stabilize in the newly found space within the joint. To give these tried and true exercises more bang for the buck, finish with a passéretiré balance, which will work these muscles even harder by introducing an isometric hold, connecting back to the earlier block exercise.

Our Goal

When the muscles are especially tight, turnout becomes a challenge because the head of the femur bone, is unable to move within the hip joint. The goal of Easy Flexibility’s Ballet Turnout Program is to stretch this tricky area and create more space within the joint for greater range of motion and enable the strength to keep improving over time.
It is important to remember that every BODY is different from joint structure, to muscle length, to flexibility. As a dancer, give it everything it needs. FLEXIBILITY to move in new ways and STRENGTH to support the journey.

Turn Out routine contains four steps. Each step allows the body to progress quickly in manageble increments, till full Turn Out is mastered.

Start working on your beautiful Turn Out today with this program.

Ready to get started? Thousands of people worldwide have achieved the same results you're dreaming about and you can too!

Amazing results!
I have been a professional dancer for over 10 years this DVD is now part of my training regimen I had an average turnout, but with use of this program, I have seen amazing results. My body is in correct alignment and my knees are not stressed out, because my turnout is coming from the hip. Thank you Easy Flexibility, it feels great to do a Grand Plie !! Mary Ellen Valenti

Ever wonder what muscles are involved in a Turn Out? Here's the answer:

But wait, there's More!
Let us show you how you can dramatically improve your Turn Out,
steadily, safely, painlessly and quickly with the use of the ZST.

Stretching
& Flexibility Method that will Change Your Life Forever!

The Magic of
the Zaichik Stretching Method
  • Scientifically designed by a world-renowned fitness & flexibility expert Paul Zaihick, with over 30 years’ experience in the field.
  • Isolates muscle actions one by one (to ensure they are doing their job).
  • Takes care of the muscles that are tighter first
  • Allows easier focus, since you are working on one specific area at a time
  • You can do it all on your own! No pushing or bouncing is necessary, not even a partner!
  • Remember that phrase “No Pain – No Gain?”, well it doesn’t apply to our method. Each stretch is designed to be PAIN-FREE! Thereby eliminating discomfort and allowing you to continue training to achieve faster results.
  • Totally safe, since it was designed according to what is natural for your body.
  • Gains are permanent and steady
  • It is very enjoyable to do
  • Results are visible right away since the stretch reflex is avoided, which means you’ll get to show off your flexibility in no time!

You can start right now! This program is online! -You can watch from any device. - Get support from our private group of students. - Lifetime access. Here's what you'll get:

  • Video 1 : An online video containing a follow along routine plus explanations before each exercise. (duration: 43 minutes).
  • Video 2: Video without explanations to follow along without interruptions.
  • Video 3: Explanations only video to review the techniques outside the routine.

Take a look at this program content in the following video:

Specific Turn Out Warm-Up & Conditioning Techniques

The routine begins with mobility exercises, followed by specific warmup and conditioning techniques that will prepare your body for the special stretching techniques that follow. Not only that, these exercises will also make your newly gained flexibility permanent, they will speed up flexibility gains as well as make you strong and in control of your body. You'll feel lighter than ever!

Unique Zaichik Stretching Techniques

Thanks to the Target & Leverage mechanism (unique to the ZST approach), these techniques are the most natural way to stretch. Since the stretch reflex is avoided, pain is not present, and results are visible right away.

Click on the BUY NOW BUTTON below to get started!

Please note: that these are not downloadable programs, nor are these programs available in DVD format. All our programs are Pre Recorded Online On Demand Video Strength & Flexibility Training Programs. Once you place your order, you will receive an email containing your login information on how to login to your very own online library which will contain all the programs that you purchase from us. This is an online library, which you can access any time that you wish from any device, phone, computer, ipad. There is no time limit for you to view your programs, you get to keep them in your library indefinitely, and access them any time, anywhere, and for as long as you want to!

YOU MAY ALSO BE INTERESTED IN:

Dance Combo
This package contains 7 programs:
Turn Out
Foot & Ankle 
Developpe A La Seconde
Arabesque & Attitude Derriere
Attitude Devant
Penché
Side Tilt Kick
Flex All Full Body Combo
This package contains 13 programs:
Back Extension Beginner
Back Extension Intermediate
Hip Flexor Beginner/Intermediate
Hip Flexor Advanced
Side Bending Beginner
Side Bending Intermediate
Hamstrings Beginner
Hamstrings Intermediate
Hamstrings Advanced
Hamstrings Double Forward Bend
Overhead Shoulder Flexibility (flexion)
Adductors Flexibility
Glutes & Iliotibial Band

Super Splits Combo
This package contains 12 programs:
Standing Front Split
Standing Side Split
Lord of the Dance Pose
Side Split Beginner
Side Split Intermediate
Side Split Advanced
True Front Split Beginner
True Front Split Intermediate
True Front Split Advanced
Open Front Split Beginner
Open Front Split Intermediate
Open Front Split Advanced
Super Grand Dance Combo
This package contains 32 programs + 6 FREE GIFTS! That's 38 programs all together!
Turn Out
Foot & Ankle 
Developpe A La Seconde
Arabesque & Attitude Derriere
Attitude Devant
Penché
Side Tilt Kick
Back Extension Beginner
Back Extension Intermediate
Hip Flexor Beginner/Intermediate
Hip Flexor Advanced
Side Bending Beginner
Side Bending Intermediate
Hamstrings Beginner
Hamstrings Intermediate
Hamstrings Advanced
Hamstrings Double Forward Bend
Overhead Shoulder Flexibility (flexion)
Adductors Flexibility
Glutes & Iliotibial Band
Standing Front Split
Standing Side Split
Lord of the Dance Pose, Dancers Pose
Side Split Beginner
Side Split Intermediate
Side Split Advanced
True Front Split Beginner
True Front Split Intermediate
True Front Split Advanced
Open Front Split Beginner
Open Front Split Intermediate
Open Front Split Advanced
PLUS 6 FREE PROGRAMS VALUED AT $179.99
Tuck & Pike
High Jump
Ball of the Foot
Perfect Posture
Extended Length Conditioning for Lower Body
Massage Lower Body

Don’t see what you want? Need help selecting a program? Want to buy more than one program? We can put together a one step checkout for you with all the programs that you wish to buy so you don't need to keep clicking the buy now button over and over again and can checkout one time with all the programs you need.
We’re here for you! Just send us an email to
info@easyflexibility.com describing your goals and we will help select the right program for you!

Enough time wasted!
Stop wasting time and money, risking your health, hitting plateaus,
wondering how to reach your goal instead of working towards it!

Start your Ballet Turn Out Program right NOW!

You might also like...

Soutenu Analysis
Soutenu Analysis
Soutenu is a term in classical ballet which means “sustained.” The ballet dancer turns in sus-sous or in fifth positi...
Read More
Handstand Analysis Part 2: Broken Handstand VS. Straight Handstand
Handstand Analysis Part 2: Broken Handstand VS. Straight Handstand
Let's take a look at the video below: The handstand is regarded to be one of the most important fundamental skills in...
Read More
Handstand Analysis- Part 1
Handstand Analysis- Part 1
Let's begin by watching the video below: What does the person on the left need to be able to do to perform the handst...
Read More
Arabesque Analysis
Arabesque Analysis
On the left, you see a picture of a beginner's arabesque. And thisis a technique we are going to analyze. And for com...
Read More
Troubleshooting Pectineus ZST ~Certainty~
Troubleshooting Pectineus ZST ~Certainty~
Troubleshooting Pectineus ZST ~Certainty~ When it comes to ~Certainty~ ZST and inability to perform this technique co...
Read More
Why stretching alone will not help you with thoracic hyperextension
Why stretching alone will not help you with thoracic hyperextension
Why stretching alone will not help you with thoracic hyperextension. When I ask about the challenges of back extensio...
Read More

Share this post



← Older Post Newer Post →


Leave a comment

Please note, comments must be approved before they are published.