Dance Anatomy & Kinesiology

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TABLE 4.5 Selected Strength Exercises for the Hip (continued)

Exercise name

(Resistance)

Description

(Technique cues) Progression

Muscle group: Hip external rotators

Muscles emphasized: DOR

Joint movement: Hip external rotation with horizontal abduction

N. Prone frog

(Body weight on ball)

Lie prone with the hips on a ball,

the forearms on the floor, and

the feet together with the knees

bent and out to the sides. Press

the feet together, externally rotate

both hips, lift the knees toward the

ceiling, pause, and then return to

the starting position.

(Focus on using the lower DOR to

rotate the hips and then reach the

knees out, around, and up; avoid

lifting the feet first or twisting the

knees.)

Variation 1: Perform on a Pilates

ladder barrel.

1. Raise the knees slightly higher.


2. After the knees are lifted,
   extend both knees, keeping the
   heels together. Focus on lifting
   the heels as the knees extend
   and bend.

Muscle groups: Hip external rotators and hip abductors

Muscles emphasized: DOR

Joint movement: Hip external rotation with abduction

O. Hip rotation on elbows

(Elastic band)

Lean back on your elbows with

both knees extended and a

band looped above the knees.

Simultaneously bring both legs

to the side, externally rotate both

legs, bring both legs further to the

side, pause, and then return to the

starting position.

(Focus on using the lower DOR

at the base of the buttocks to

externally rotate femurs and

increase the turnout as the legs go

further to the side.)

1. Bring legs further to the side.


2. Make the band loop smaller.


3. Use a heavier band.

Muscle group: Hip internal rotators

Muscles emphasized: Gluteus medius and gluteus minimus

Joint movement: Hip internal rotation with knee flexion maintained

P. Prone hip internal rotation

(Reformer)

The same as exercise M, only

with one strap on the foot farthest

from the strap and moving in the

opposite direction; that is, starting

with the hip slightly externally

rotated and internally rotating

from the hip such that the knee

faces inward and the foot of the

bent knee moves away from the

extended knee. Pause, and return

to the starting position.

Variation 1: Perform prone on the

floor with a figure 8 loop of elastic

tubing around the ankle and foot

of the bent knee, with the other

end of the tubing secured directly

to the side that would oppose the

movement.

1. Increase range of internal
   rotation while still maintaining a
   neutral pelvis.


2. Increase springs.


3. Shorten straps.

TABLE 4.5 Selected Strength Exercises for the Hip (continued)