Assisted Hip Airplane

How to perform it

Step-by-step instructions

1. 01Stand beside a rack or wall, hold it lightly with one hand, and balance on the leg nearest the support with that knee slightly bent.
2. 02Hinge forward from the standing hip while extending the free leg behind you until your torso and rear leg form a long line.
3. 03Keeping the standing foot planted, rotate your pelvis and chest open toward the free-leg side, using the support only for balance.
4. 04Reverse the rotation to square your pelvis toward the floor without allowing the standing knee to collapse inward.
5. 05Return to standing under control, complete the prescribed repetitions, and then change sides.