# Hip Airplane

URL: https://heatsy.app/ex/hip-airplane

Also known as: Hip Airplanes, Standing Hip Airplane, Single-Leg Hip Airplane, Airplane Hip Rotation

Body region: Glutes, Legs

## Muscles

- Main: Gluteus Maximus, Gluteus Medius, Gluteus Minimus
- Helps: Piriformis, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Erector Spinae, Transversus Abdominis, Tibialis Anterior

## Technique

1. 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.
2. Keep your arms out wide like wings.
3. Rotate your torso and hips open toward the standing side, keeping the spine long.
4. Rotate back to the starting position.
5. 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.

## Alternatives

- [Single-Leg Dumbbell Deadlift](https://heatsy.app/ex/single-leg-dumbbell-deadlift)
- [Bird Dog](https://heatsy.app/ex/bird-dog)