Hip Airplane

oec:hip-airplane

A unilateral hip mobility and stability exercise performed in a single-leg hinge position by rotating the pelvis open and closed over the stance hip.

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Also called: McGill Hip Airplane, Pelvic Rotation on Stance Leg

How to do it

Stand tall on one leg with a soft bend in the stance knee.
Hinge forward at the hips, extending the non-working leg straight behind you until your torso and rear leg form a rigid, continuous line nearly parallel to the floor.
Extend your arms out to your sides for balance, or lightly hold a stationary object such as a rack or wall for support if needed.

Keep the stance foot firmly rooted and slowly rotate your pelvis and torso away from the stance leg, opening the hips as far as mobility allows.
Pause briefly at the peak of external rotation while maintaining trunk alignment and balance.
Controlled and smoothly, rotate your pelvis back toward the floor and continue turning inward past neutral into hip internal rotation.
Pause under control, then rotate back open to complete the repetition.

Maintain steady, rhythmic breathing throughout, exhaling during the active rotations and bracing smoothly into your abdomen.

Twisting the lumbar spine rather than rotating at the hip joint.: Lock the pelvis and ribcage together; imagine your torso and back leg are a single rigid airplane fuselage.
Allowing the stance knee to collapse into severe valgus.: Maintain active glute engagement and keep the knee aligned over your second toe throughout the movement.
Rushing through the range of motion and losing balance.: Slow the tempo down or place fingertips on a sturdy rack to master the rotational control before progressing to free-standing reps.

If balance or hip mobility is limited, hold onto a rack, bar, or wall to avoid sudden falls.

This record: CC-BY-SA-4.0.