Exercise Guide

Hip Airplane

Balanced on one leg in a hinge, rotating the free hip open and closed. Trains hip rotation control, which almost nothing else in the gym does.

AdvancedStrengthStaticCompound
Form
Hip Airplane - Start position
Start
Hip Airplane - Mid position
Mid
Hip Airplane - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Bodyweight

Difficulty

Advanced

Category

Strength

Force

Static

Mechanic

Compound

Secondary Muscles

HamstringsCore
How to Perform
  1. 1

    Stand on one leg and hinge forward until your torso and free leg are roughly parallel to the floor.

  2. 2

    Hold a wall or rack lightly for balance if you need to.

  3. 3

    Rotate your free hip open toward the ceiling, keeping your standing leg still.

  4. 4

    Rotate back down until your hips are square, then repeat.

Tips
  • ★The standing knee should not wobble - if it does, hold on to something and slow down.
  • ★Small controlled rotations beat big loose ones.
Explore by Muscle
GlutesHamstringsCore