This exercise focuses on the proper functioning of the Iliopsoas, one of the major hip flexors. When this muscle is not conditioned properly, it can overburden other hip flexors like the quadriceps, potentially leading to hip strain and inhibiting proper turnout. This exercise is aimed at conditioning the Iliopsoas, particularly for movements where the leg is raised above 90 degrees.

Preparation:

Have the student face sideways to the barre with the working leg bent on the fit ball. Ensure both legs are in parallel and thighs are aligned.

Steps:

Part 1: On the introduction, move the arm through first into second position as the student rises onto demi-pointe. Lower from demi-pointe and slowly fondu (plié) as the working leg extends in derrière, rolling the fit ball. Repeat 3 times. Focus on stable weight placement and the supporting leg while executing a forward bend with port de bras and cambré.

Part 2: Repeat Part 1 with the port de bras executed with a sideways bend towards the barre.

Part 3: Repeat Parts 1 & 2 with both legs turned out.

Repeat the entire sequence on the alternate side.

Focus:

Stress the importance of maintaining postural alignment and stability, especially on demi-pointe.