Reps Only exercise

Hip Airplane form, muscles worked, and workout tracking

The hip airplane is a single-leg balance drill in which the lifter hinges into a one-legged Romanian deadlift position and rotates the pelvis open and closed over the stance hip, challenging the glute medius, glute maximus, and deep hip rotators. Lifters use it to build hip stability, control of internal and external rotation, and balance that transfers to squats, deadlifts, and running.

Hip Airplane illustration

How to do Hip Airplane

  1. 1Stand on one leg with a soft knee, hinge at the hips, and extend the free leg behind you until your torso and rear leg form one line.
  2. 2Hold something light for balance at first, and keep your spine neutral with your hips square to the floor.
  3. 3Brace your core and slowly rotate your pelvis open, turning your chest and free hip toward the ceiling.
  4. 4Reverse the motion with control, rotating the pelvis closed so the free hip points toward the floor.
  5. 5Avoid bending the stance knee further or losing the hinge as you rotate; complete all rotations, then switch legs.

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Track Hip Airplane in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.