Hip Airplane
Also known as: Hip Airplanes, Standing Hip Airplane, Single-Leg Hip Airplane, Airplane Hip Rotation
Body region
Muscles
Main
Helps
Holds
Technique
- Stand on one leg with a soft knee and hinge forward at the hip until the torso and free leg are near parallel to the floor, holding a wall or rail if needed.
- Keep your arms out wide like wings.
- Rotate your torso and hips open toward the standing side, keeping the spine long.
- Rotate back to the starting position.
- Repeat for reps, then switch legs.
Cues
- Rotate from the hip of the standing leg, not the lower back.
- Keep the standing knee soft and the foot flat.
- Use support at first if balance is a challenge.
Common mistakes
- Twisting through the lower back.
- Locking the standing knee.
- Rushing the rotation.