This exercise is another one I took inspiration from the Callanetics Exercise Programme developed by the late Callan Pinckney. The original intent of the exercise was to make the glutes firm while recruiting other stabilizing muscles such as the inner thighs. Together with Sitting Attitude Pulses, I use this exercise to strengthen the glutes of my Ballet students in order to improve their leg turnout. When utilized in combination with stretches targeting the glutes and outer thigh muscles, I noticed a significant improvement in my students’ turnout.
To start the exercise, you the reader sit down with one of your legs bent in front of you. The other leg lies in a straight line to the side with the big toe touching the floor.
Fig. 1 Sitting with turned in leg to the side
You then rotate your hips diagonally to the side whilst rotating the side leg such that the heel is taken off the ground
Fig. 2 Rotate hips diagonally to the side
Next, you pull the leg towards you bringing your body towards your bent leg. This means your crotch will lift off the floor as a result.
Fig. 3 Pull Leg
Float your leg off the floor no higher than 3 inches above the ground. Pulse your leg up and down half an inch 100 times.
Fig. 4 Pulse Leg up and down half an inch
After consistently doing this exercise you will notice that your glutes and your thighs will be firm and tone.
