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Exercise handout — move better, feel better.
Hip Airplane
Single-leg hinged position with hip rotation. Advanced balance and hip control exercise.
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
none
Home Options
- bodyweight
Dosage
3
Sets
6
Reps / Time
60 sec
Rest
3 sec each direction
Tempo
Step-by-Step Guide
Set up
- Stand on one leg
- Hinge forward at hips to 45 degrees
- Back leg extended behind
Step 1 of 4
Hold hinged single-leg position
Step 2 of 4
Rotate pelvis to open hip toward ceiling
Step 3 of 4
Pause, then rotate to close hip toward floor
Step 4 of 4
Return to neutral and stand up
Breathing
- Breathe steadily throughout
- Don't hold breath during rotation
Form Cues
- Keep standing knee slightly bent
- Control rotation from hip
- Maintain stable stance leg
- Keep spine neutral
Common Mistakes to Avoid
- Rotating from low back not hip
- Losing balance during rotation
- Locking stance knee
- Not maintaining forward lean
Safety Information
Advanced exercise. Master single-leg balance first.
Progressions
Add light weights, deeper forward lean, unstable surface
Regressions
Fingertip wall support, smaller rotation, less forward lean
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.