The secret of en denhor
What is en dehors? Turning the leg outwards from the hip Where does it happen? In the hip joint (coxofemoral) Which muscles do it? Small muscles deep in the buttocks How to improve? Activation, stretching, control, don't force the foot
WHAT IS "EN DEHORS"?
It's when you rotate your legs outwards from the hip - and not just your feet!
👉 Imagine that your thighs are doors and your hips are the hinge. You're opening those doors outwards, using the right muscles.
🦵 WHERE DOES THIS ROTATION COME FROM?
The outward rotation comes from the hip joint. It's as if the "head" of the femur (thigh bone) rotates inside a "basin" called the acetabulum.
If you try to rotate just your feet, without your hip, you'll end up straining your knee or ankle - and that can cause injury.
https://youtube.com/shorts/h8QstF9lqEs?si=IpFALK1J0l_YjEA1
💪 WHICH MUSCLES MAKE THIS HAPPEN?
You have very small muscles, hidden deep in your buttocks, which are mainly responsible for rotating your leg outwards. They are the deep external rotators.
The main ones are:
Piriformis
Obturators (internal and external)
Twins (upper and lower)
Quadratus femoris
In addition to these, some larger muscles help, such as:
Gluteus maximus (underside)
Sartorius (runs from the hip to the knee in an "S" shape)
These muscles work together to rotate the femur without you having to strain your knee or feet.
🧠 HOW DO YOU REALLY IMPROVE YOUR EN DEHORS?
Here are some simple, practical tips that work:
1. Activate the right muscles
Do exercises that teach your body to feel and control those deep muscles:
Clamshell: lying on your side, knees bent, opening and closing your top leg without moving your hips.
External rotation with elastic band: sit down and use a band attached to your ankles to rotate your leg outwards.
Don't push through your feet
When you rotate only your feet to look like you're in dehors, you're tricking your body - and straining your knee.
3. relax the muscles that are holding you back
Sometimes what's stopping you from turning is tension in other muscles, such as:
Adductors (inner thigh)
Iliopsoas (deep muscle that connects the lower back to the leg)
Hamstrings (back of the thigh)
Stretch and loosen these muscles too!
4. Posture counts for a lot
https://youtube.com/shorts/dIuZziOczWs?si=dBPeyhoL6iC324KA
If your pelvis is crooked or tilted, your hips lose mobility.
→ That's why it's important to have a strong core (stable abdomen, lower back and pelvis).
Fortalecimento do glúteo
https://www.youtube.com/watch?v=5UOgLNGToA4
https://www.youtube.com/watch?v=5UOgLNGToA4
CAUTIONS
Never try to reach more en dehors by "turning your foot" forcibly.
Watch out for knee or ankle pain - it's a sign that the movement is coming from the wrong place.
True en dehors is achieved with time, patience and body awareness.
💡 QUICK SUMMARY
What is en dehors? Turning the leg outwards from the hip Where does it happen? In the hip joint (coxofemoral) Which muscles do it? Small muscles deep in the buttocks How to improve? Activation, stretching, control, don't force the foot
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