This exercise is integral to ballet training, focusing on strengthening the gluteus medius muscle. This muscle is key for stability, balance, turnout control, lateral movements, and core stability in ballet. It aids in maintaining pelvic alignment during one legged movements, controlling turnout, executing lateral steps and jumps gracefully, and supporting the spine and pelvis for dynamic movements.

Preparation: Have students lie sideways towards the back of the mat. Extend the right leg and place a fusion ball at the back of the knee, applying gentle pressure. Have students extend the left arm in alignment with the ear to elongate the body.

Steps:

1. Instruct students to bend the right leg, resting it on the extended left leg, keeping both legs externally rotated.

2. Guide students to raise the right leg as high as possible without disturbing the pelvic alignment, maintaining hips stacked.

3. Lead students through internal and external rotations of the right leg.

4. Invite students to transition smoothly to a 4-point position, ensuring both legs are parallel and the body is supported on hands and knees.

5. Instruct students to raise the right leg, aligning the thigh with the hip, while preventing the lower back from collapsing.

6. Have students perform external and internal rotations of the right leg twice.

7. Guide students back to the starting position.

8. Repeat the sequence on the alternate side.

Focus: Emphasise the importance of maintaining hip alignment and engaging the core and glute muscles throughout the exercise.