This exercise is designed to activate and strengthen the external rotators of the hip, including the piriformis, superior and inferior gemelli, obturator internus, and quadratus femoris. This is crucial for ballet dancers to improve hip stability, turnout, and overall lower body alignment.

Preparation: Position students on their mats close to the wall. Place a fit ball against the wall, ensuring it is at a suitable height for the exercise.

Steps:

1. Have students lay on their backs with their right leg elevated in a tabletop position pressing against the ball, ensuring that their heel is centred, and toes point directly upwards (12 o'clock position).

2. Instruct students to gently press into the ball with the heel, maintaining a parallel foot position, then release.

3. Guide students through a series of gentle external rotations, increasing the angle incrementally from 12:05, to 12:10, to 12:15, simulating the action of "playing the piano" with their toes.

4. Emphasise the importance of keeping the hip placement stable and not compromised during rotations.

5. Gradually return to the starting position by decreasing the angle in reverse order.

6. Switch legs and repeat the sequence.

Focus: Have students maintain knee alignment over the toes and keep hip placement stable to ensure effective engagement of the targeted muscles.