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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Hip Airplane
MobilityIntermediate

Hip Airplane

Balancing on one leg in a hip hinge, the pelvis rotates open and closed over the standing hip to build hip control and balance.

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Primary muscles

  • Gluteus Medius
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
  • Adductors
  • Obliques
Sets
2
Reps
4–6 per side
Rest
30s

How to perform

Hip Airplane movement

Main muscles working (thicker lines)

Starting position

Standing on one leg with a soft knee, hinged forward so the torso and free leg are near parallel to the floor; lightly hold a support if needed.

  1. 1

    Square your hips to the floor in the hinged position.

  2. 2

    Rotate your pelvis and torso open toward the side of the free leg.

  3. 3

    Rotate back through centre and turn the pelvis down toward the standing leg.

  4. 4

    Complete the reps, then switch legs.

Breathing: Breathe steadily; exhale as you rotate open.

Coaching tips

  • Rotate around the standing hip

  • Torso and free leg move as one

  • Standing knee soft and stable

Common mistakes

  • Twisting only the upper body

  • Standing knee caving in

  • Rushing the rotation

Safety notes

  • Hold a wall or rack for balance until the pattern feels steady.

Details

Body parts
Hips · Glutes
Equipment
Bodyweight
Movement
Mobility · Balance · Rotation
Exercise type
Corrective
Training goals
Balance · Mobility · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Hip CARsBeginner→
  • Single-Leg BalanceBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.