Part 1 – The Need For Turnout

This is Part 1 of a 4-part article which will serve as an introduction to provide an insight on the physical demands of a dancer.

Walk into a dance studio and a common sight would be students lying face down in the frog position, sitting in their side splits and stretching with their legs up on the barre. The reason for this, as we all know is - TURNOUT.

Apart from standing on pointe, turnout is what separates ballet dancers from the normal population. Think about it, without turnout what does a grand pile look like? Yes, a squat. Turnout also increase the height of a dancer’s legs. Without turning out, it is structurally impossible to lift the legs more than 65° side ways. In addition, it is undeniable that turnout makes lines look much nicer whether standing in 1st or with the legs elevated in devant, a la seconde or derriere. Thus, dancers will do anything to increase turnout.

Ideally, combined external rotation of the dancer’s feet on the floor should approximate 180°, 90° on each side, so that when standing in 1st the feet forms a straight line. Approximately 15° is available at the foot and ankle and less than 10° at the knee, so the remaining 65° of external rotation need to come from the hip. However, the average for external rotation at the hips is only 45°, therefore, it is almost impossible to attain a combined rotation of 180°, and only a rare few can achieve it.

In auditioning for full time dance schools, in addition to taking class and performing a piece for the panel of judges, most schools also require the students to go through a medical checkup which includes measurements of joint mobility, usually conducted by the school’s physiotherapist. Most full time schools generally require minimum 45° for hip external rotation for acceptance into the school.

It is thus crucial to explain and emphasize, especially to young and impressionable students, that turnout is achieved mainly by external rotation of the hips, not the feet. Trying to increase turnout without the knowledge that turnout starts from the hips leads to compensations like rolling the foot on the ground and turning out from the ankle or knee instead, predisposing them to hip, knee ankle and even back injuries

Hip Anatomy

The hip joint is a ball and socket joint. The top of the thigh bone (femur) forms a hemisphere which fits into the hemispherical hollow of the pelvis bone. This allows rotation of the thigh bone in the pelvic bone.

• The hip socket, or acetabulum, faces approximately 45°; to the side. The more outward it faces, the more the natural turnout.
• The depth of the hip socket varies. A shallow hip socket allows a bigger range of motion, while a deeper hip socket restricts range of motion.
• The amount of external rotation is mainly determined by the length of the iliofemoral and pubofemoral ligament. Up to about age 12, before the ligament has matured, it is possible to increase its length by stretching. However, mature ligaments are not very elastic and do not stretch much without tearing, Thus, stretching of ligaments after age 12 is of little value and might compromise the integrity of the joint instead.
• Muscles, big and small surround the joint. It is important to stretch the muscles around the joint as tight muscles can prevent the hip from having full range of motion and thus limit external rotation.

Stretching

For any individual at any age, if the cause of stiffness is due to tight muscles, flexibility can be improved by stretching. For good results, stretch after the muscle has been warmed up and hold stretch position for 30s before returning to starting position. Do not bounce when doing stretching as it might tear the muscle instead.

 
Controlling Turnout

• The principal turnout muscles are the six small external rotators (piriformis, quadrator femoris, obturator externus and internus, superior and inferior gamellus), and gluteus maximus.
• When standing in 1st position, amount of turnout is determined by the structure of the joint and the flexibility of the ligaments and muscles surrounding the joint, not so much by the strength of the external rotators.
• This explains why even young children can stand with legs very rotated. This is due to flexibility not strength.
• During movement of the hip joint, like in tendu or when the leg is lifted off the ground, amount of turnout is determined by the structure and also much on the strength of the principal turnout muscles. These muscles need to contract to hold the leg in the externally rotated position.
• If the muscles are weak, the leg will not be able to maintain the turnout available. Thus the amount of turnout during movement is less than when standing in 1st position.
• This is especially true of young students, who can be flexible, but have yet to gain the strength required to hold the turnout during movement.
• Amount of turnout is also influenced/decreased by the shortening/contraction of the other muscles surrounding the hip joint, depending on the movement and position and leg is in.
• This explains the difference in amount of turnout available when the leg is held at different positions.
• Thus it is important to stretch all the muscles around the joint, to prevent them from limiting turnout.
• So the bottom line is, strong principal turnout muscles are required to maintain hip in maximum external rotation regardless of the movement or position of the leg.

Training Principal Turnout Muscles

6 Small External Rotators

• Lie on your side with both knees bent, legs stacked on top of each other.
• Keeping your heels on top of each other, slowly open your top leg bringing the knee towards the ceiling. Hold for 3s before bring it down slowly.
• There should be no low back movement.
• Can progress by using a theraband to provide resistance. (refer to picture)

Gluteus Maximus

• Lying face down, bend one knee behind to 90°.
• Slowly lift leg up 5cm off and hold for 3s before bringing it down slowly.
• Take care not to arch back or roll towards the straight leg.
• Can progress using ankle weights.

• In crook lying position, hip bend 45° knee bend 90°, hands by the side.
• Slowly lift buttocks up and hold for 3s before lowering slowly.
• Take care not to arch back.
• Can progress by starting with having one leg lifted off. (second picture)

Contributed by Vivien Koh

Disclaimer
The material on DanSing.org.sg is for informational purposes only; it does not constitute medical or physical therapy advice. For medical advice, consult a physician. For physical therapy advice, consult a physical therapist.