How to do the Hip Airplane
Step by step
- Stand on one leg with a hand on a wall for balance and the other leg reaching back.
- Hinge forward at the hips until your torso and back leg form a straight line.
- Slowly rotate that hip open toward the ceiling, then close it back down.
- Use a small range at first, keeping the pace easy and taking breaks whenever you need.
- Finish your reps on that leg, then stand up and repeat standing on the other leg.
The thing people get wrong
Hold the wall and start with a small rotation - this is a balance and control drill, so build the range slowly.
Coaching cue
Keep your back leg, hips, and shoulders in one straight line as you rotate.
Make it easier or harder
- Easier: Keep the back toe lightly touching the floor and just rotate the hip.
Muscles worked
- Primary: Glutes, Hips
- Secondary: Hamstrings, Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.