Tips for a better 5th position?

The outward rotation depends on three factors, namely all three in the hip.

Do not turn your feet out of the ankle into the outside, which will break your knees (knee always point in the same direction as the feet).

The first thing you need to control: Does your beinky bone allow a full 180° position? It’s genetic and it’s like the hip has grown.

First test: put on your back. Feet parallel. Put a leg in the passé and turn it off. Are you coming to the ground with the one angled leg? Then the hip should not be the problem (the joke is, you do it with a leg, then you don’t have any tension in the adductors in between it and it’s hard-force-supported because you lie).

If you block it without feeling tension, then the hip bone blocks. Evtl. you can take some tension out of the hip pan by stretching the puscle (Gluteus Maximus). Suitable for this: First, the exercise where you lie on your back, raise a leg, sleep the other leg over it and then grasp the raised leg and pull the legs (po and hip stay on the ground) and the sleeping swan out of yoga (yes, yoga is more peaceful, than ballet, this swan does not die, he only sleeps;-))

However, if you are so free in the hip that you get a perfect outward with one leg, you have to work on two things: the flexibility, in the case the expansion of the adductors, and once the force, in the case the force in the drainors.

On the one hand means stretching.

Here you can also actively stretch. Put yourself in the butterfly seat and carry out the exercise a long time (with the legs in about right angle, so a little away from the body) and once close (i.e., legs very close. Turn out as far as possible, then press carefully with the hands from above. Actively stretching means that you first hold passive stretching (i.e., slightly press your hands), and start actively pulling/turning your legs back – which does not work because you are pressing your hands against it. At some point, you dissolve again and stretch passively, repeating a few times. The joke about it is because the muscle works against the resistance and is thus almost forced to give up. And then, if you have changed passive/active stretching a few times in sitting, you can also bend forward with straight back and increase stretching again.

And to strength: Put on your back, put your legs on (90°), knote a theraband around your knees and then open, sneak, open, close. If you go to the gym, you may think that sounds like the abductor machine – incorrectly thought, because you’re opening in the side-spagate rather than sitting. Pretty unnatural, not good for the hips and for the outward movement you need in ballet, also only conditionally suitable. But the exercise with the theraband is exactly this outward movement and better for the hip.