This exercise is aimed at enhancing the coordinated use of hip muscles, crucial for achieving optimal leg movements in ballet. It focuses on activating the students natural turnout without force, addressing a key aspect of ballet training. The exercise is designed to prevent over-stressing the muscles and subsequent injuries, emphasising controlled, sustainable leg positions.

Preparation: Equip students with a mini loop band of medium strength around their upper thigh. They lay down supine and position them with feet on a fit ball, halfway between the center and the outer edge, in demi plié.

Steps:

1. Instruct students to exhale and then inhale as they move into the bridge position. Check for correct alignment, ensuring the hip bone aligns with the femur.

2. Guide them to draw the knees in slowly for three counts, maintaining pelvic alignment.

3. On count four, rotate the legs, ensuring the pelvis does not tuck under.

4. Stretch the legs slowly on counts 5-6-7, maintaining rotation, and return to parallel on count 8.

5. Suggest repeating the exercise with eyes shut on the third and fourth attempts, focusing on setting goals for the ballet class.

Focus: Emphasise maintaining pelvic alignment and controlled rotation throughout the exercise. Ensure students do not force their turnout.