This exercise is essential in ballet and athletics for strengthening the gluteus maximus. Crucial for movement and stability, this muscle originates from the pelvis and inserts into the thigh bone. Mastery of this exercise enhances posture, balance, and power in dance movements.

Preparation:

Use a resistance band over the entire foot, crossed and rolled into the hands. For beginners, hands can be placed under the sacrum. If students have hyperextension in their legs, adjust the fit ball in close to their groin.

Steps:

1. Begin with both feet in parallel on the centre of the fit ball. Adjust for hyperextended knees if necessary.

2. Instruct students to bridge, keeping their elbows on the mat and ensuring hip stability.

3. Raise the right leg, then fondu both legs with feet in dorsi flexion.

4. Stretch both legs with feet in plantar flexion.

5. Repeat the sequence, and then perform in rotation.

6. Repeat the exercise on the opposite side.

Focus:

Emphasise maintaining hip stability and controlled movements of the legs.