5 Exercises To Improve Turnout

Your capacity for bettering technique, depends on your body’s ability to actually respond to what it is you’re asking of it. Using specific exercises for range of motion and strength, results in physical adaptations that make it easier for you implement changes in how you move, and speed up the process of improving!

By implementing the following every other day, you will soon see a big difference in how easy you find it to turnout!

Ankle Rotations

Sitting on your sit-bones with legs extended out in front of you, engage your core, lift your chest and place your hands on the floor either side of your hips. Flex your ankle and pull your toes as far as possible towards you. From this position, make circles with your ankles aiming to increase the size of the circle with every rotation! Do 10-15 circles in each direction.

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Fire Hydrants

In a quadruped position (on ‘all fours’, with knees under hips and hands under shoulders) bring one knee forward towards your chest, and move it out, back and around creating a full rotation in your hip joint. Keep your core engaged and body steady, and aim to increase the range of motion every time! 10-12 rotations each leg in both directions.

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Side Lying Clams

Lying on your side, bring your knees to a 90 degrees position, with the soles of your feet in line with your spine. Keeping your core engaged, both hips facing forward and feet together, lift one knee up to the ceiling as far as you can. Be sure to maintain hip position and not over rotate. 10 repetitions each side. 

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Frog Glute Bridge

Lying on your back, place the soles of your feet together with your knees out to the side (around 45 degrees, or wherever you are comfortable and able to fully relax!) Now lift your hips up off the floor in a bridging motion. Squeeze your bum muscles as much as you are able, hold for 2 seconds, and lower back down to the floor with control. Repeat for 10-15 repetitions.

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Active Frog Stretch

In quadruped position, slide both knees and feet out to the side simultaneously as far as they will go. Come on to your elbows if needs be. Ensuring you keep a neutral spine, your knees and hips in a straight line, and your lower legs parallel with your body; gently push your hips back into the stretch.  Hold for 30 seconds, relax, then repeat. 

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Remember to really focus in on the areas your are targeting, and only push your range of motion in such a way that feels good, not painful!