This exercise strengthens the muscles that support the legs and is particularly vital for students who are working on their turnout. It particularly focuses on muscles that protect ligaments and bone structure.

Preparation: Have students lie on their backs with legs extended over the back of the fit ball, in parallel, hip-width apart. For hyperextended legs, bring them slightly closer together.

Steps:

1. Instruct students to bridge slowly, inhaling deeply and exhaling fully at the peak.

2. Emphasise correct alignment from hip bones to feet.

3. Guide them to place their hands at the base of their gluteus maximus, feeling for the activation of the deep rotators. They can use their thumbs for a gentle massage to ensure relaxation.

4. Students flex their feet, then rotate from the hips, point their feet and return to parallel.

5. Repeat this three times. On the last repetition, remain in external rotation, add a demi plié in dorsiflexion, and extend through the metatarsals.

Focus: Monitor the spinal alignment and pelvic stability. Ensure the deep rotators are engaged, not the gluteus maximus.