Hip Airplanes

Technique

Setup

Stand on one leg with a soft bend in the knee, holding a wall or door frame lightly if you need balance. Hinge forward at the hips until your torso and free leg are close to parallel with the floor, as in a single-leg Romanian deadlift.

Movement

Keeping the standing knee still, rotate your pelvis open by turning your chest and free hip up toward the ceiling. Then rotate back down past level until the free hip points at the floor. Finish all reps, then switch legs.

Form Tip

The rotation comes from the standing hip, not your spine or knee; move your torso and free leg together as one rigid piece.

Increase Difficulty

Let go of the support, or pause for 2 seconds at each end of the rotation.

Decrease Difficulty

Hinge only partway, keep a hand on the wall, or rotate through a smaller range.