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Instructions
- Stand on one leg with a slight bend in the knee and hinge forward at the hips.
- Keep your back straight and extend the other leg behind you while maintaining balance.
- Rotate your torso and hips open to the side, keeping your chest up.
- Slowly rotate back to the starting position, maintaining control and balance throughout.
- Repeat the movement for the desired number of repetitions, then switch sides.
Technical tips
- Keep your standing leg slightly bent to maintain stability.
- Engage your core and glutes throughout the movement.
- Move slowly and with control, avoiding excessive rotation of the spine.
- Focus on maintaining hip alignment rather than speed.
- Use a light support such as a rack or wall if balance is challenging.
Breathing tips
- Inhale as you rotate your torso open.
- Exhale as you return to the starting position.
- Maintain steady and controlled breathing to enhance balance and focus.
Medical restrictions
- Avoid if you have hip impingement or labral tears.
- Not recommended for individuals with severe balance disorders.
- Consult a professional if recovering from lower back or hamstring injuries.
Description
The Hip Airplane is an advanced balance and stability exercise that enhances hip control, strength, and proprioception. It challenges the glutes, hamstrings, and core while improving joint stability and coordination through controlled rotation around the hip joint. This exercise is widely used in athletic performance training, rehabilitation, and injury prevention programs to promote dynamic hip stability and single-leg balance. By hinging at the hips and rotating the torso, you strengthen the muscles that control hip alignment and pelvic stability—key factors in running, jumping, and lower body power generation. The Hip Airplane also develops neuromuscular control, helping to correct asymmetries and enhance coordination between the lower limbs and core. It requires no equipment and can be performed almost anywhere, making it an excellent addition to mobility or warm-up routines. For best results, perform the exercise slowly with focus on precision and smooth transitions between phases.
What muscles does the Hip Airplane target?
The Hip Airplane primarily targets the glutes and hamstrings, while also engaging the core, lower back, and hip stabilizers such as the gluteus medius.
What are the benefits of doing Hip Airplanes?
Hip Airplanes improve hip stability, balance, and proprioception. They strengthen the glutes and core, enhance athletic movement patterns, and reduce the risk of hip or knee injuries.
What is the most common mistake in Hip Airplanes?
A common mistake is rotating the spine instead of the hips. Always hinge from the hip joint and keep the spine neutral to ensure proper muscle engagement and safety.
Is the Hip Airplane safe for people with lower back pain?
It can be safe when performed with proper control and a neutral spine. However, individuals with active lower back pain should consult a healthcare professional before attempting it.
How does the Hip Airplane compare to the Single Leg Romanian Deadlift?
Both exercises build hip stability and glute strength, but the Hip Airplane adds rotational control and balance challenges, making it more effective for dynamic hip stability training.