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Glutes · Advanced

Hip Airplane

Single-leg hip control drill for glutes and rotation.

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Hip Airplane demonstration

Exercise overview

Training details

GlutesCore

Equipment

Bodyweight

Sets × reps

4 × 10

Rest

1 min 30 sec

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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionAssisted Hip Airplane

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Single-Leg Balance with Overhead Hold and Bicep CurlComparable substituteMini Band Standing Single Leg Knee External RotationComparable substituteSingle Leg Balance

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