Barefoot Turnout Feb 2021

Summary

Steff Gallante leads a barefoot, bodyweight workout focused on turned-out leg and hip movements. The class combines foot and ankle mobility, leg and core strengthening, balance work, and stretching. Participants are encouraged to adapt the exercises to their comfort and ability.

Key Strategies and Techniques

• Check with a doctor before exercising if you have health concerns.
• Warm up your feet and ankles: Lift and spread your toes, raise and lower your heels, and gently move each heel side to side and in circles. The instructor says these movements help build foot awareness, mobility, and stability.
• Maintain alignment and control: Keep your spine long, engage your belly, and move steadily. During squats and side lunges, send your hips back and avoid forcing a deep range of motion.
• Adjust turnout to your body: Choose a comfortable foot angle and keep your knees aligned over your ankles. Reduce the depth or range if a movement feels uncomfortable or unstable.
• Use modifications as needed: Exercises can be done at a wall, with support from a table, on your knees, seated, or standing. Skip or change any arm or leg position that does not feel comfortable.
• Work at a manageable intensity: The instructor describes the squat-and-heel-lift sequence as moderate cardio and encourages participants to choose a range that allows them to stay in control.
• Listen to your body: Notice differences between sides, fatigue, tightness, and what feels right. Choose an alternative exercise if an offered option does not suit you.
• Cool down and stretch: Finish with butterfly and forward-fold variations, quadriceps or hip-flexor stretches, chest opening, and side bends. Hold stretches for at least 10–20 seconds if comfortable, or longer if desired.

Presenter and Source

Steff Gallante — presenter and workout instructor.