Own Every Range
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VIDEO DEMO

One-hand-supported airplane

Regression of Hip Airplane

YouTube · REACH Rehab + Chiropractic Performance CenterHip Airplane Exercise for Hip StabilityWatch the demonstration

REGRESSION · HOW TO DO IT

One-hand-supported airplane

These steps are written specifically for the One-hand-supported airplane. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the One-hand-supported airplane. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.

  2. 02
    Move the pattern

    Keep the standing foot rooted while you slowly rotate the pelvis open, then turn it back toward the floor.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Use only the range that keeps the knee and foot steady, then return to the centered hinge. Make the range smaller than the compensation.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

GLUTES & HIPS / 32

Control rangeRotation

One-hand-supported airplane

Sets: 2–4 · Reps: 4–8 per side

One-hand-supported airplane is a regression of Hip Airplane. Use the written card above for its exact setup and execution.

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.