Greetings, everyone, and Happy New Year! May 2009 be the best year ever!
I’m wondering if you can help me with turnout. I understand the concept of turning out using the small rotator muscles underneath the buttocks, however every time I engage them, I can’t help but to engage my gluteus maximus also – which doesn’t benefit turnout. If I let go of my core I can relax these bigger muscles while maintaining turnout, so I’m wondering if this is an issue with how I hold my center more than turnout?
Whether or not the gluteal muscles contract depends on what the movement you are doing. The gluteus maximus is a powerful hip extensor – it takes the leg backwards and stabilizes the pelvis on the legs. They actually assist your turnout when you take the leg behind in a back tendu. If you are standing in first position and do a cambre forward and backwards, the gluteals will contract strongly when you cambre back.
When you are doing a demi plie, though, the gluteal muscle should not be contracting strongly because you are flexing the hip. If you contract the gluteal muscles when you are doing a demi plie, you will tend to tuck the pelvis under – not a desirable action.
So turning on the gluteals is almost automatic when you take the leg behind you – but how do you turn them off when you are moving your leg to the front or during the descent of a demi or grande plié?
One of my favorite exercises for teaching dancers where their turnout muscles are is to have them lie on their side with their legs bent with their knees forward and feet in alignment with their hips. Placing one hand on the top buttock area, slowly open your top knee like a clamshell keeping your feet together. If you do a set of 20 lifts (remembering to slowly close the knees together) you’ll definitely feel the deeper rotator muscles working, while being able to monitor whether or not the gluteal muscles are contracting.
Another good way to practice this patterning between the gluteals and the rotator muscles is to start by standing in parallel with one foot in coupe. You’ll then stay standing in parallel and slowly turn out and open the gesture leg to the side.
It is very easy to monitor whether or not you are keeping your pelvis square through the weight on your standing foot. Keep the 3 points of the feet firmly planted on the ground and don’t let your foot ‘roll in’ or pronate!
In time, you will have changed the pattern of always gripping the gluteals – and – your range of motion and ease of movement will be better!
Until next time,
“Education is the key to injury prevention”