Why Glute Strength is Essential for Irish Dancers’ Turnout

As an Irish dancer, you’ve probably heard it over and over from your teacher: “Turn out more!”
But why is it so hard for many Dancers to hold that perfect turnout, and what’s really stopping you from maintaining it during a full dance?

The answer is often your glute strength. Let’s break down why strong glutes are one of the secrets to effortless turnout, and how you can start improving yours today. Plus there’s a simple exercise you can try right now (and even more in our free mini course! 

🍀 Why Are the Glutes So Important for Turnout?

Many dancers mistakenly think turnout is just about twisting the feet outward. But real, sustainable (and safe) turnout comes from the hip, and it’s your glutes that keep that turnout strong especially under the high demands of Irish dancing full out!

Here’s what your glutes do for you:

• Maintain turnout under pressure: From powerful leaps to rapid kicks, your glutes help keep the thigh turned out even during explosive moves.
  
  
• Protect your knees and ankles: Without strong glutes, your body compensates by twisting at the knee or rolling the ankle, leading to injuries like shin splints or knee pain.
  
  
• Improve balance & alignment: Strong glutes stabilise the pelvis, so you can stay beautifully upright and keep your legs straight.
  
  

🔥 Try This Simple Glute Exercise at Home

Exercise: Butterfly Bridges 🦋🦋🦋🦋

This is one of our favourite turnout exercises in the Move With Meg App and for good reason. It fires up your glutes while training them to support turnout.

✅ How to do it:

1. Feet are together, whilst you are lying on your back, knees are out
2. Squeeze your bum in the air, keeping the bum tucked underneath, do not arch the back 🔙
3. Keep thinking about pushing your knees out for the whole movement 👯👯

To make this harder you can move your feet further away from you, to make this easier pull your feet closer together 🦶

Try 8 - 10 of these and keep working on them ❣️❣️

🚀 Want More Turnout Help?

This exercise is just the beginning. Our free mini course “Move Like a Champion” inside the MWM App is packed with:

✅ More turnout exercises
✅ Kick height help
✅ Safe and supportive online community of other dancers from all around the World

👉 Access the free mini course here

Whether you’re a beginner or an open champion, building your glute strength will transform your turnout, help prevent injuries, and let you dance with more power.

✨ Take the First Step Today

Remember: better turnout starts at the hip. By adding this simple bridge exercise to your weekly routine, and exploring even more tailored content in our free mini course or in our Gold Club you’ll be well on your way to dancing like a true champion.