Hip Airplanes

Single-leg balance and hip-rotation drill that trains hinge control under rotation

Difficulty

Advanced

Primary muscles

Glutes

Secondary muscles

Hamstrings

Equipment

None — bodyweight

Sides

One side at a time

How to do it

Balance on one leg with a slight hinge at the hips, arms out to the sides. Rotate your hips and torso open to one side while keeping your standing knee soft, then rotate back through center and open to the other side. Complete all reps on one side before switching