Hip Airplane

Technique

How to perform Hip Airplane

1. Stand on one leg with a softly bent knee and extend the other leg behind you as you hinge forward.
2. Keep your trunk organized with the pelvis and use light fingertip support on a wall if needed.
3. Rotate the pelvis and trunk together away from the stance leg, opening over the stance hip without twisting the planted foot.
4. Reverse the turn until your pelvis faces the floor again, keeping the stance knee controlled.
5. Stay within the range where you can maintain balance and the hinged position.
6. Return to standing, then repeat on the other leg.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, Gluteus Maximus, Gluteus Minimus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.