Improving Turnout: Ballet Techniques & Balance Tips

Why your ballet knees stay bent (and how to fix this)

Let's jump straight in: if you notice that your ballet knees are bent at moments when they should be straight (such as in first or fifth position), you are probably 'screwing'. This is the most common mistake for beginners. You put your heels together, turn your toes out as far as possible on the non-slip floor, and voilà: your feet look beautifully flat. But now look at your knees. They are probably pointing forward instead of over your toes, and they are a little 'soft' or bent.

This happens because you're getting the rotation from the floor and not from your hip socket. Your knee is a hinge joint; it can basically only bend and stretch. If you force your foot to turn out further than your hip allows, an enormous torsion (twisting tension) is placed on your knee ligaments. Your body reacts to this by slightly bending the knee to relieve the tension. The result? An unstable posture and guaranteed injuries in the long run.

What can you do now? Go back to basics. Close your eyes, place your feet in a natural V-shape (your natural turnout) and focus on tightening the muscles just under your buttocks. Pull your kneecaps up by tightening your quadriceps. If your knees are straight then, that is your current maximum turnout. From there, we will build. Want to look good while training in the meantime? A good leotard helps you (and your teacher) to see your hip alignment perfectly.

The anatomy of the perfect turnout: It's in the hips

I always tell my students: your feet are the liars of the body, but your hips tell the truth. Turnout is created by the 'Deep Six' rotators. These are small muscles located deep under your large gluteal muscle (the gluteus maximus). The most important one is the piriformis. When these muscles contract short and powerfully, your thigh bone (femur) rotates outward in the hip socket.

The problem is that we sit a lot in our daily lives. This makes our hip flexors (psoas) short and tight, which blocks the rotators. If you try to turn out with tight hip flexors, your pelvis tilts forward (the infamous 'duck butt') and presto: there you have those bent ballet knees again. You lose the connection with your core.

To improve this, you must not only strengthen your rotators but also loosen the front of your hips. I often see girls who are just starting out think they are "just not flexible enough". Nonsense! Almost everyone has more natural turnout than they actually use in class. It's about activating the right muscles at the right moment.

Action point: During your next class, try not to focus on your feet, but on 'rolling out' your upper legs. Imagine there is a zipper running from the inside of your knee to your hip, and you pull that zipper open towards the back.

Top 5 exercises for a deeper turnout without pain

You don't have to be in the studio 24/7 to improve your technique. In fact, the best gains are often made at home on your yoga mat. Here are my favorite exercises that I have been recommending for years to anyone suffering from those annoying bent knees.

1. The Clamshell (With or without resistance band)

Lie on your side with your knees bent and your feet together. Lift your top knee while keeping your heels together. The trick here? Make sure your pelvis doesn't roll backward! This isolates the rotators that drive your turnout. Do 3 sets of 15 repetitions per side. You will feel it burning in your side-glute, and that's exactly what we want.

2. The Lying Frog (Frog Stretch)

Lie on your stomach and bring the soles of your feet together, letting your knees fall outward. Try to let your hips sink toward the floor. This is the ultimate stretch for your adductors (inner thigh). If these muscles are too tight, they pull your knees inward and you get that 'knock-knee' look in your turnout.

3. The Tripod Foot Activation

Stand up and focus on three points of your foot: your big toe, your little toe, and the center of your heel. Try to push these three points firmly into the ground while lifting your arch. This prevents your feet from rolling inward (pronation), which is often the cause of bent knees in first position.

4. Wall Turnout

Lie on your back with your buttocks against the wall and your legs straight up. Slowly let your legs drop into a straddle. Use gravity to open your turnout. Rotate your legs outward from your hips so that your little toes touch the wall. This is safe because you have no weight on your knees.

5. The 'Plié Check'

Do a demi-plié in first position. Look down. Do your knees go straight over the middle of your feet? If not, you are turned out too far for your current level. Bring your heels slightly closer together until the line is perfect. Quality over quantity, always!

Don't forget that your muscles must also stay warm during these exercises. A cute ballet skirt looks nice, but while stretching at home, warm-up pants or good leggings are also essential to keep your muscles flexible.

Balance and the 'Tripod' foot: Your foundation on the floor

Balance in ballet is not a static thing; it is an active collaboration between your feet and your core. If you wobble, your body's reflex is often to bend the knees slightly to lower the center of gravity. That's where those bent ballet knees come into play again.

To solve this, we need to talk about the 'Tripod'. Imagine your foot is a tripod. When you stand on one leg (for example, in a passé or arabesque), the weight must be evenly distributed. Many beginners lean too much on the inside of their foot, causing the ankle to collapse. This not only looks sloppy but also blocks your turnout.

Instructor's Pro tip: Think of your heel as an anchor. While you turn out your leg, push your heel forward. This activates your inner thigh muscles and helps you fully stretch your knee. If you have trouble with balance, it could also be your shoes. A shoe that is too big or offers too little support under the arch of your foot makes it impossible to feel that Tripod.

Take a look at the collection of ballet shoes at Miss Salsa. For beginners, we often recommend a full sole because it forces your foot to work harder and build more strength. If you are a bit more advanced, a split-sole from a brand like Bloch or Capezio is fantastic for accentuating your line.

The right gear: Why Bloch and Capezio save your technique

I can't say it often enough: stop dancing in cheap gym shoes or floppy socks if you are serious about your turnout. Why? Because grip and resistance are essential for feeling your turnout. If you stand in slippery socks, your feet slide away and you can't provide resistance against the floor to activate your rotators.

At Miss Salsa, we are fans of brands that know how a dancer's foot works. Here are my personal recommendations:

• Bloch Pro Arch: These shoes have a great fit that accentuates your instep. The canvas fabric stretches but offers enough resistance so you don't 'roll through' in your turnout.
• Capezio Hanami: This is a favorite among many of my students. It feels like a second skin. Because the shoe fits so closely, you can see immediately if you are clawing your toes or if you are not fully stretching your knees.
• Rummos & Werner Kern: Although these are more ballroom/latin brands, they have fantastic training shoes with a small heel that can help you if you have extremely short Achilles tendons (which causes your knees to bend faster in first position).

For younger dancers, we have a special collection of ballet shoes for girls, because during growth, good support is crucial to keeping those knees straight. And let's be honest, a new outfit is also very motivating. A beautiful new ballet dress can provide just that push to do that extra set of clamshells!

Mistakes that ruin your turnout (and your knees)

As an instructor, I see the same mistakes every day. It's okay, we all have to learn! But if you want to progress faster, watch out for these red flags:

1. The 'Rolling In' (Pronation)

You see this when the inside of the ankle sinks toward the ground. Your big toe is flattened and your little toe almost comes off the floor. This is disastrous for your knees. If you do this, your ballet knees are bent because the entire leg axis is misaligned. Solution: lift your arch!

2. Focusing too much on 180 degrees

Most people anatomically have a natural turnout somewhere between 45 and 60 degrees per leg. A perfect 180-degree line is rare. If you force yourself into that line, you will cheat with your pelvis or your knees. Work with what you have and improve strength within that range.

3. 'Squeezing' your buttocks

Yes, you should use your glutes, but don't tighten your gluteus maximus (the large muscle you sit on) so hard that your pelvis is pushed forward. This actually blocks the deep rotators. Think of 'grabbing' your thigh deep in the hip socket instead of squeezing your buttocks together.

4. Forgetting to breathe

It sounds simple, but if you hold your breath, you put tension on muscles you actually want to lengthen. A supple turnout needs space in the joints. Exhale when you stretch your legs or go into a plié.

Frequently Asked Questions (FAQ)

Why are knees bent in ballet?

In some movements, such as the plié, the knees are intended to bend to absorb jumps or generate power. However, if your knees unintentionally stay bent during standing positions, this is usually due to a lack of strength in the hip rotators or because you are forcing the turnout from your feet instead of your hips.

How do you correct bent knees in ballet?

The best correction is to slightly reduce your turnout until you can fully stretch your legs without pain. Focus on tightening your quadriceps (front of upper leg) to pull the kneecap up and strengthen your deep hip muscles with exercises such as clamshells.

How can I bend my knees better in a plié?

Make sure your knees always point directly over your second and third toe. Do not force the angle of your feet; if your knees 'fall' forward during bending, your feet are turned out too far. Also work on the flexibility of your Achilles tendons and calves.

Which ballet movement is performed with bent knees?

The most well-known movement is the plié (demi-plié or grand-plié). In addition, movements such as the fondu (melting on one leg) and the landing of every jump (such as a sauté) are performed with bent knees to minimize the impact on the joints.

Is improving turnout painful?

Stretching can be uncomfortable ("good pain"), but sharp pain in your knees or ankles is an absolute no-go. That is your body saying you are performing the technique incorrectly. Listen to your body and focus on the rotation in your hips.

What influence do shoes have on my knee position?

Shoes such as those from Bloch or Capezio offer the right balance between grip and glide. If your shoes are too stiff, you 'stick' to the floor and ruin your knees. If they are too slippery, you cannot properly activate your muscles to keep your knees straight.