How to Improve Hip Impingement in Ballet Dancers (Dancer Hip Syndrome)

Hip impingement is one of the most common reasons ballet dancers feel pinching, popping, or catching in the front of the hip—especially during développé, battement, or rond de jambe en l’air. In the dance world, this is often called “dancer hip syndrome.” While it can sound dramatic, it’s usually highly treatable with the right combination of mobility, stability, and technique adjustments.

One of the classic moments dancers feel this problem is during rond de jambe en l’air moving from devant to à la seconde, when the femur glides forward in the socket and gets “stuck,” creating a sharp pinch or an audible pop. If this sounds familiar, this post is for you.

Below is a clear breakdown of what’s happening—and exactly how to start improving it.

What Is Dancer Hip Syndrome?

Dancer hip syndrome is a general term describing discomfort or popping in the front, side, or back of the hip. In ballet, the most common form is anterior hip impingement—a pinching feeling deep in the crease where the thigh meets the pelvis.

Common Symptoms

• Pinching in front of the hip during passé, développé, or battement

• Popping or clicking during rond de jambe en l’air (devant → à la seconde)

• Tightness that never resolves with stretching

• Deep ache after class or rehearsal

• Feeling like the leg “gets stuck” at 45–90°

Why Hip Impingement Happens in Ballet

Dancers often assume hip pain is caused by tight hip flexors or lack of turnout—but the truth is more nuanced. The most common contributors include:

1. Poor Hip-Socket Mechanics (Femoroacetabular Impingement-type pattern)

Returning to high extensions before building strength can cause the femoral head to shift forward in the socket, creating compression.

2. Weak Deep Stabilizers

Muscles like the deep hip rotators, lower abdominals, and glute med/min are often under-active.Without them, the hip flexors become overloaded.

3. Turnout “from the knee”

If turnout exceeds what the hip joint can safely provide, dancers compensate by gripping the front of the hip.

4. Excessive Stretching

Aggressive hip flexor or straddle stretching can actually increase instability, making popping worse.

5. Technique Patterns

Common technique issues include:

• Lifting the leg with the quads instead of deep rotators

• Turning in during the rond de jambe transition

• Tipping the pelvis forward (anterior pelvic tilt)

• “Gripping” the TFL and psoas

Why the Hip Pops During Rond de Jambe en l’Air (Devant → À la Seconde)

When moving the leg from the front to the side, the femur must glide gently back and around the acetabulum. If the deep stabilizers aren’t doing their job, the femoral head shifts forward, causing:

• A sharp pinch

• A deep pop

• The sensation of the leg catching

This can happen even in very flexible, highly trained dancers.

How to Improve Hip Impingement in Ballet Dancers

Here’s a dancer-specific, physical therapist-approved progression you can start using right away.

1. Strengthen the Deep Hip Rotators (“Turnout Muscles”)

These are your rotator cuff of the hip—tiny muscles that stabilize the joint and prevent forward glide.

Exercise: Prone Deep Rotator Activation

• Lie on your stomach, legs straight

• Gently rotate one leg outward without lifting the thigh

• Hold 5 seconds, repeat 12x

Why it works:It re-centers the femur in the socket and immediately reduces pinching.

2. Train Hip Flexion Without Pinching

Instead of stretching, dancers need controlled strength in hip flexion.

Exercise: Supine 90° Hip Flexion Isometric

• Lie on your back with one leg in tabletop

• Keep pelvis neutral

• Push your thigh gently into your hands

• Hold 5 seconds, repeat 10x

Why it works:Teaches the psoas to function as a stabilizer instead of a gripper.

3. Rebuild the Rond de Jambe Pathway

This drill directly targets that “pop” between devant → à la seconde.

Exercise: Low-Range Rond de Jambe retraining

• Stand at the barre

• Perform tiny rond de jambes (6–12 inches off the floor)

• Focus on keeping pelvis level and femur gliding back as it moves to à la seconde

Cues:

• “Imagine the leg moving in a gentle arc behind the hip socket.”

• “Keep the front of the hip soft—no gripping.”

Why it works:Restores proper femoral glide and reduces the catching sensation.

4. Strengthen the Glute Med for Leg‐Lifting Support

Weak glute med leads to TFL overuse and anterior hip compression.

Exercise: Side-Lying Abduction (with turnout bias)

• Turn the working leg out slightly

• Lift only to 45°

• Keep pelvis stacked

• 12–15 reps

Why it works:Supports développé and à la seconde without pinching.

5. Improve Torso Control & Pelvic Alignment

Hip impingement often resolves once the dancer learns to stabilize the ribs and pelvis.

Exercise: Standing “Tall Spine” relevé

• 1st or 5th position

• Rise and lower without pelvis shifting

• Add small leg lifts later

Why it works:Teaches dancers to maintain alignment during extensions.

6. Modify Class Temporarily

Short-term adjustments can prevent flare-ups:

• Lower développé height to below 90°

• Avoid forcing turnout

• Use more plié for hip mobility

• Skip aggressive hip flexor stretching

When to See a Dance Physical Therapist

If you’ve had popping, pinching, or hip fatigue for more than 2–3 weeks, or if the popping happens every time you do ronde de jambe en l’air, it’s worth getting assessed. Early intervention prevents chronic pain and helps you return to full technique with confidence.

Final Thoughts

Hip impingement—and dancer hip syndrome—doesn’t mean you need to stop dancing or limit your career. With the right strengthening and technique corrections, you can retrain your hips to move smoothly, reduce popping, and get back to high extensions without pain.