ClapMove · clapmove.com
Exercise handout — move better, feel better.
Hip Airplane (Assisted)
Single-leg hip rotation control exercise with support for balance.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
- wall
Dosage
2
Sets
5
Reps / Time
30 sec
Rest
slow controlled rotations
Tempo
Step-by-Step Guide
Set up
- Stand on one leg near wall or chair
- Hold support with one hand
- Hinge forward into single-leg RDL position
Step 1 of 4
From hinged position, rotate hips open (away from stance leg)
Step 2 of 4
Reach free arm to side for balance
Step 3 of 4
Rotate hips closed (toward stance leg)
Step 4 of 4
Keep stance leg stable throughout
Breathing
- Breathe throughout rotation
- Don't hold breath
Form Cues
- Rotate from the hip, not the back
- Keep stance knee stable
- Move slowly and controlled
- Feel hip muscles working
Common Mistakes to Avoid
- Rotating from the spine
- Stance knee wobbling
- Moving too fast
- Losing balance
Safety Information
Use support until movement is controlled.
Progressions
Remove support, add resistance band, deeper hinge
Regressions
Smaller rotation, more support
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.