Supine Plié

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. Keep gentle pressure on the ball so it stays in place.

5. Start with the legs as straight as you can comfortably maintain.

6. Bend both knees outward into a supine plié while keeping the heels pressing into the ball.

7. Let the knees open in line with your turnout as you bend.

8. Move only as far as you can while keeping the ball secure and the pelvis steady.

9. Pause briefly at the bent position.

10. Straighten the knees again to return to the starting position.

11. Repeat with control for the prescribed number of reps.

Common Compensations

• Do not let the ball slip or fall.

• Do not lose turnout as you bend and straighten the knees.

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

• Do not let the knees drift unevenly from side to side.

• Do not rush the bending or straightening phase.

• Do not tense your neck or shoulders unnecessarily.

Extra Info

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

• You may also feel the quads working as you straighten the legs.

• The movement should feel controlled and symmetrical on both sides.

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