This exercise is designed to activate the adductor muscle group, important for outward rotation and flexion of the hip joint, which helps to improve turnout. It also conditions the gluteus medius, a key stabiliser of the pelvis, vital for maintaining proper alignment during various dance movements.

Preparation:

Students should start lying on the mat in a tabletop position, with heels centred on the fit ball in parallel and arms beside the body, palms upwards.

Steps:

1. Guide students to activate their pelvic floor and move into a bridge position, keeping their knees bent.

2. Instruct students to externally rotate their legs, ensuring the pelvis is stable and avoiding a sickled alignment in the feet.

3. Have students return their legs to parallel and slowly articulate through their lower spine back to the mat.

4. Repeat the exercise, maintaining leg rotation during the bridge, and then alternating between parallel and external rotation at the top of the bridge.

Focus: Emphasise the importance of maintaining pelvic stability and controlling leg movements.