Hip Airplanes Exercise

The hip airplane exercise is a relatively modern addition to mobility and stability training routines, originating from functional movement practices and rehabilitation protocols. It draws inspiration from various yoga and pilates movements focused on improving hip mobility and joint stability. In the early 2000's It became widely recognized for its effectiveness in improving hip flexibility and strengthening the stabilizing muscles of the hip, which are often neglected in traditional training. Its application in sports conditioning, particularly for athletes involved in running, soccer, and cycling, made it a staple in programs aimed at improving movement efficiency and preventing hip injuries.

Purpose: Enhances hip mobility, stability, and balance. Targets the hip rotators and helps improve proprioception (awareness of body position in space), which is essential for movements requiring balance and coordination.

Targeted Areas: Hip rotators, hip flexors

Instructions:

1. Stand on one leg with your knee slightly bent, keeping your hips and shoulders squared forward. Extend the other leg out behind you, maintaining a slight bend in both knees. Extend your arms in a "T" position.

2. Slowly rotate your elevated leg outward at the hip, while simultaneously rotating your torso in the opposite direction. Maintain a neutral spine and avoid arching your back.

3. Reverse the motion, rotating the hip inward while simultaneously rotating your torso back to center.

4. Continue rotating the hip outward and inward, controlling the movement to focus on balance and form.

5. Perform 8-10 reps on each leg for 2-3 sets.

   
   

Tips:

• Engage your core to maintain stability throughout the exercise and avoid over-rotation.

• Move through the range of motion slowly and controlled to focus on activating the hip muscles and improving flexibility.

• Keep a slight bend in the standing leg to maintain balance and prevent strain on the knee.

• Start with shallow rotations and gradually increase the range of motion as your flexibility and strength improve.

Who Should Do Hip Airplanes:

• Athletes and Active Individuals – The hip airplane is beneficial for athletes looking to improve hip mobility, balance, and rotational stability, which are essential for sports like running, soccer, basketball, and martial arts.

• People with Hip Tightness or Limited Range of Motion – Those seeking to increase their hip flexibility and joint mobility, especially in the external rotation of the hip, can benefit from this exercise.

• Individuals with Postural Issues – The hip airplane helps activate and strengthen the glutes, core, and stabilizers, improving posture and reducing the risk of musculoskeletal imbalances.

• Rehabilitation Patients – Especially beneficial for those recovering from hip injuries or surgeries, as it aids in regaining strength and mobility in a controlled manner, under professional supervision.

• People Working on Balance and Coordination – If you’re working to improve your balance or proprioception, the hip airplane is a useful exercise for developing these abilities.

Who Shouldn’t Do Hip Airplanes:

• Individuals with Severe Hip Injuries – Those with acute or chronic hip pain, hip impingements, or recent hip surgeries should avoid this exercise or modify it under the guidance of a healthcare professional.

• People with Lower Back Pain – If the lower back is weak or prone to discomfort, the hip airplane can increase the strain on the lower back due to the rotation. Start with modified movements or work on core stability first.

• Beginners with Poor Balance – Those who lack hip strength or core stability may struggle with balance during the exercise, which could lead to injury. It's important to progress gradually with balance exercises before attempting the full range of motion in the hip airplane.

• Late Stage Pregnancies– Due to changes in balance and pelvic stability during pregnancy, the hip airplane may be challenging or unsafe in later trimesters.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.