Hip Airplane

How to perform it

Step-by-step instructions

1. 01Stand on one leg and hinge forward until the torso and free leg form a controlled line.
2. 02Keep the standing foot rooted and the knee slightly bent.
3. 03Open the pelvis slowly away from the standing leg without losing balance.
4. 04Rotate the pelvis back toward the floor while the spine stays long.
5. 05Use a wall or rack for support until you can control both rotation directions.