Pole Plie

This is a great way to improve your external hip rotations, but it’s important to stay within your range of motion for this exercise. Never force your turnout and always start the turnout from the hip, not the knee. Even if your hip rotation is very small, meaning your legs are not as open as mine, its ok.

Suggested sets and reps 8-15 reps 2-4 Sets. 3 times per week.

T.M.G. GLUTES / ADDUCTORS / HAMSTRINGS / QUADRICEPS /CALVES