VIDEO DEMO
Hip Airplane
BASE MOVEMENT · HOW TO DO IT
Hip Airplane
Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.
- 01Set up
Balance on one leg and hinge forward with both hands on a support until the torso is nearly parallel to the floor.
- 02Move
Keep the standing foot rooted while you slowly rotate the pelvis open, then turn it back toward the floor.
- 03Finish
Use only the range that keeps the knee and foot steady, then return to the centered hinge.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
GLUTES & HIPS / 32
Hip Airplane
Sets: 2–4 · Reps: 4–8 per side
Control pelvic rotation over a planted hip without losing the foot.
Control range: Control work builds strength through rotation, balance, or a position you hold steady.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The stance hip must rotate internally and externally while the glute medius, deep rotators, and foot keep the pelvis organized over one leg.