Hip Airplane

The hip airplane is about control at the standing hip. The pelvis turns over a stable leg, and the foot and knee stay put. It looks like a balance, but the work is rotation, and the benefit is the ability to rotate at the hip without the knee or the ankle taking the strain.

To strengthen and mobilise the standing hip by rotating the pelvis open and closed over a stable leg.

1. 1Stand on the right leg with a soft knee and hinge forward, the left leg lifted behind.
2. 2Place the hands on a wall, chair or the hips for balance.
3. 3Rotate the pelvis open to the left, the lifted leg turning outward.
4. 4Return to square, then rotate the pelvis closed toward the right.
5. 5Keep the standing foot grounded and the knee over the second toe.
6. 6Repeat for 5 to 8 slow cycles, then switch sides.

Instead of searching for the “correct” position, notice:

• •Standing knee soft and tracking over the toes.
• •Foot spreads evenly with the arch lifted.
• •Spine long during the hinge.
• •Rotation comes from the pelvis, not the knee or the ankle.

Breathe slowly and steadily. A held breath is a sign of tension at the hip.

The standing foot and knee are the story. If the knee is twisting or the foot is rolling, the movement is coming from the wrong place. Aim for a still foot and a moving pelvis.

Reflect after practising:

• •Hold a wall or a chair until the movement is easy.
• •Keep the range small and smooth.
• •Rest the lifted foot on the floor at any time.

Rather than mistakes, you may notice:

• •Practise a hip hinge with a straight spine first.
• •Try the movement with the lifted toe touching the floor.
• •Pair with Hip CARs and Half Moon.

• •Hands on a wall or a chair.
• •Toe tap on the floor.
• •Smaller range of rotation.

• ✓Lower the lifted foot and stand tall.
• ✓Shake out the standing leg and repeat on the other side.