Supine Entrechat

Instructions

1. Lie on your back with both legs lifted so they point toward the ceiling.

2. Place a small ball between your heels.

3. Turn your legs out into turnout as much as is comfortable and controlled.

4. Position one foot slightly in front of the other while still keeping the ball between the heels.

5. Gently press into the ball so it stays secure.

6. Begin rolling or shifting the ball by switching which foot is in front and which foot is in back.

7. Move slowly so the front foot goes back and the back foot comes forward.

8. Continue alternating the front-and-back foot positions while maintaining turnout and steady pressure on the ball.

Common Compensations

• Do not let the ball slip or fall.

• Do not lose turnout as you switch the foot positions.

• Do not let your low back arch excessively off the floor.

• Do not bend the knees more than the exercise calls for.

• Do not rush the switching motion.

• Do not grip excessively through the neck or shoulders.

Extra Info

• You should feel this mostly in the inner thighs, deep hip rotators, hamstrings, and lower abdominal muscles.

• You may also feel the legs working to maintain turnout and keep steady pressure on the ball.

• The movement should feel small and controlled rather than fast.

• You should not feel sharp pain in the hips, low back, hamstrings, or neck.