This exercise is designed to strengthen the Tensor Fascia Lata (TFL), gluteus medius, and minimus, essential for pelvic stability and preparing the body for movements like arabesque. The TFL, though small, has a significant impact on muscle groups that assist in movement and stabilisation, making it a crucial element in ballet training.

Preparation: Have students lie sideways on the mat with their tights rolled up to the knee. The students to extend the top leg, place a fusion ball behind the knee, and close the leg, ensuring the knees are relaxed and aligned with the hip in a parallel position.

Steps:

1. Instruct students to slightly raise the top leg in parallel on the introduction.

2. Guide students to slowly move the top leg backward, ensuring hip alignment is maintained, and only as far as they can keep the hip stable.

3. Have students return the leg to its position on top of the bottom leg.

4. Instruct students to externally rotate, maintaining hip placement, then return to parallel.

5. Have students repeat the entire sequence for two more full sets.

6. Have them pulse the working leg derrière six times.

7. Instruct students to return to the supporting leg and lower their legs.

8. Repeat on the alternate side.

Focus: Emphasise the importance of maintaining hip alignment and controlled leg movements throughout the exercise.