Pole Plie

This is a great way to improve your external hip rotation, 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, it's okay.

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

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

NO POLE OPTIONS:

• Dumbbell sumo squat with or without benches - Use the benches or plyo boxes if your range of motion is high; this will allow you to squat farther without the weight making contact with the floor.