The Elusive External Rotation

studentsteachers

Nov 1

Written By Jennifer Cole

☙ Growth occurs when one goes beyond one's limits. Realizing that is also part of training. ❧

~ Itachi Uchih

One of the defining elements of classical ballet is the use of external rotation.

External rotation means that the femur, or upper leg bone, rotates outward in the hip socket resulting in the feet 'opening' or having the toes pointing outwards towards the corners or sides rather than straight ahead in parallel.

For some bodies, this is easy and feels natural. If so, this generally means the hip socket is 'shallow' or 'flat.' With this type of hip socket, there is a greater degree of movement before the top of the leg bone is stopped by the acetabulum or the rim of the hip socket.

For others, the hip socket is deep, and the upper leg bone doesn't have much room to move before hitting the constraint of the bone of the hip socket.

The latter can be incredibly frustrating for dancers who want to achieve that classic ballet look of open, turned-out legs and maintain it while moving.

I'm one of those frustrated dancers. My hips are deep, and my range of motion is limited. Being told I have deep hips was not something I wanted to hear as a young dancer, and it is something that can get to me even to this day. I have been self-conscious, even discussing rotation with my students, because I have very little naturally.

Although it's not easy coming to terms that I will never have flat turnout, and it has been a long road towards accepting my body's anatomy as it is, there are perks to the way I'm built.

For one, because my joints are so deep, I have less risk of injury.

Secondly, knowing that my joints are naturally protected, I can push myself quite far in strength training, developing clear and consistent power.

Thirdly, I know firsthand that although my body may feel like it is constraining me against my wishes, I know that I am not truly limited.

Because I love ballet and strive for the classical line, I will always be compelled to work on finding ways to increase the range of motion in my hip. I know, at some point, there will be a limit, but the body is impressive and capable of incremental change that adds up to a deep understanding and joy in its abilities.

My natural anatomical structure keeps me safe, gives me power, and allows me to understand the desire to push past it’s limits.

If you are struggling with your external rotation, know you are not alone.

And also know, improvement is possible! Although it can be a slow process, becoming aware of your own body is the first step in appreciating and loving what you can do. So let’s activate!