1. stand at barre in first with legs fully straight and locked but not to pointe of pain– really work the turnout — if you are hyper extended YOUR HEELS WILL NOT TOUCH… do not give the appearance of straight by slightly bending the leg — this makes it difficult to really turnout and creates hip tension…. so lock the legs and then use turnout muscles very intensely and do a lot of real plies in first — this will build the inside of leg — and will makes the inside of leg lift pressure off of knee — this is the only way to gain real strength for hyper extension — remember mostimprtiant things in abllet are turnout and straight locked legs… dont take locked to mean grinding down — just simply very straight so you can eleve directly — after a month of this strength work with both hands on barre etc you can move to ne hand on barre nad have much stronger support in hips == this is the way its trained in russia — all girls with hyper extension have thier legs liocked, upper thighs/ and knees together pressing and heels apart..