Hip Airplane
Quick Information
Category
Balance & Stability
Difficulty
Advanced
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Hip External Rotators
Secondary muscle groups
Hamstrings, Gluteus Medius, Trunk
Movement pattern
Single-Leg Hinge with Rotation
Training goal
Mobility
Sport
General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ, Hockey
Overview
Purpose. Build hip rotational control and single-leg balance.
How it fits the system. An advanced-level single-leg hinge with rotation entry in the Balance & Stability section, programmed to develop mobility. Related work in the library: Single-Leg Anterior Reach and Tandem Stance Walk.
Primary muscles
Gluteus Maximus, Hip External Rotators
Secondary muscles
Hamstrings, Gluteus Medius, Trunk
Movement pattern
Single-Leg Hinge with Rotation
Equipment
Bodyweight
Difficulty
Advanced
How to Perform
- Stand on one leg with a soft knee and hinge forward until the torso is nearly horizontal.
- Let the free leg extend behind you in line with the trunk.
- Hold a support lightly if needed for balance.
- Rotate the pelvis open towards the free-leg side as far as you can control.
- Rotate back down and slightly under to the closed position.
- Complete the reps and change sides.
Coaching Cues
- Rotate from the standing hip, not the spine.
- Keep the free leg in line with the trunk.
- Move slowly and stay in control.
Common Mistakes
- Twisting through the lower back instead of the hip.
- Letting the standing knee wobble inwards.
- Rushing the rotation.
Progressions & Regressions
Progressions
Remove hand support or slow the tempo further.
Regressions
Hold a rack or wall for support and reduce range.
When to Use It
When to use
For hip control and balance in rotational and field sports.
When not to use
With hip pain at end-range rotation.
Programming
3 sets of 5 to 8 slow reps per side.
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