Hip Airplane

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Hip Airplane, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Stand on one softly bent leg, hinge until the trunk and free leg form a long line, and use light hand support if needed.

Execution

- Keep the standing foot rooted, rotate the pelvis open without moving the knee, then close the pelvis toward the floor and return to level.

Range, tempo and breathing

- Perform 3 × 6–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not spin on the foot, lock the knee or turn the movement into a torso twist. Add fingertip support and use a smaller rotation.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.