- EquipmentNone
- PatternMobility
- Repsheld for time
- One side at a time
Stand on one leg and hinge forward until your torso and free leg are roughly level, holding a support with one hand.
First cueTurn from the standing hip.
How to do the Hip Airplane
Set up. Stand on one leg and hinge forward until your torso and free leg are roughly level, holding a support with one hand.
- Rotate your torso and hips open toward the side of the free leg.
- Rotate back to face the floor.
- Repeat slowly, then switch sides.
Form cues
- Turn from the standing hip.
- Keep the standing knee softly bent.
- Use the support for balance.
Common mistakes
- Rushing the rotation.
- Twisting only the shoulders.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Abductors and Abs.
Its other side: Quads, in the knees and hips pattern.
Variations and preparation
A variation of: 90/90 Hip Switch.
Track it in StatBlockFit
In the StatBlockFit app the Hip Airplane is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Hip Airplane?
Set up: Stand on one leg and hinge forward until your torso and free leg are roughly level, holding a support with one hand. Steps: 1. Rotate your torso and hips open toward the side of the free leg. 2. Rotate back to face the floor. 3. Repeat slowly, then switch sides. Form cues: Turn from the standing hip. Keep the standing knee softly bent. Use the support for balance. Common mistakes: Rushing the rotation. Twisting only the shoulders.
What muscles does the Hip Airplane work?
It trains the glutes as its main target and works the abductors and abs on the way.