{"id":342806,"date":"2025-10-30T09:29:13","date_gmt":"2025-10-30T09:29:13","guid":{"rendered":"https:\/\/www.europesays.com\/us\/342806\/"},"modified":"2025-10-30T09:29:13","modified_gmt":"2025-10-30T09:29:13","slug":"the-hip-airplane-exercise-keeps-you-moving-well-as-you-age-heres-how-to-do-it-right","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/342806\/","title":{"rendered":"The hip airplane exercise keeps you moving well as you age \u2013 here’s how to do it right"},"content":{"rendered":"

Building strength is crucial for your overall health \u2013 especially as you age \u2013 but so too is maintaining your mobility<\/a>. While flexibility<\/a> (which is also important) refers to the ability of your soft tissues (muscles and ligaments) to passively lengthen, mobility is defined as your ability to actively move a joint through its full range of motion with control and strength. In other words, it\u2019s all about keeping your movements free and easy. <\/p>\n

So, if you\u2019re looking to work on your strength, stability and mobility, may we introduce you to the humble hip airplane exercise.<\/p>\n

Which muscles does the hip airplane use?<\/strong><\/p>\n

\u2018The hip airplane is a single\u2011leg balance drill that rotates the pelvis over a fixed femur,\u2019 says Gavin Eivers<\/a>, a personal trainer and strength coach at Opus<\/a>. \u2018It targets the gluteus medius\/minimus, deep hip rotators and foot\/ankle stabilisers, building the hip control you need for running<\/a>, lifting<\/a> and change\u2011of\u2011direction sports.\u2019 <\/p>\n

What to Read NextHip airplane benefits<\/strong><\/p>\n

This exercise supports strength and motor control (coordination between the brain, nervous system and muscles) for keeping the pelvis level, adds Eivers, which is a great \u2018antidote to the classic hip\u2011drop you see in runners.\u2019 <\/p>\n

He\u2019s referring to when one hip drops lower than the other, often due to weak hip abductor muscles, specifically the gluteus medius and minimus, which, usefully, hip airplanes target. The condition is common in single-leg activities like running<\/a> and walking<\/a>, and you\u2019ll know if you are experiencing it because when you stand on one leg, your opposite hip will drop due to the supporting muscles on the weight-bearing leg not being strong enough to hold the pelvis level.<\/p>\n

However, the benefits of hip airplanes also extend beyond simply being an \u2018antidote\u2019 for hip-droppers, says Eivers. To \u2018field\/court athletes, lifters needing better single\u2011leg control, and anyone building return\u2011to\u2011running confidence.\u2019 <\/p>\n

Related StoryHow to do hip airplanes<\/strong><\/p>\n

Beginners, says Eivers, should start with a bit of support, whether that\u2019s a chair or wall. <\/p>\n

Below, he breaks down how to approach the movement.<\/p>\n

Supported hip airplanes<\/strong><\/p>\n

    \n
  1. Stand on your left leg, light fingertip support on a wall with your right hand.<\/li>\n
  2. Make a tripod foot: big toe, little toe and heel evenly planted; knee softly unlocked.<\/li>\n
  3. Tip the torso forwards from the hips to ~45\u00b0, keeping the spine long.<\/li>\n
  4. Open: rotate your pelvis so the right hip lifts (right shoulder opens slightly).<\/li>\n
  5. Close: rotate back so the right hip lowers a touch past level, without collapsing the left knee.<\/li>\n
  6. Move slowly through the open-close arc. Breathe steadily; no pinching at the front of the hip.<\/li>\n<\/ol>\n

    For a more intermediate version of the exercise, Eivers advises losing the support. <\/p>\n

    Unsupported hip airplanes<\/strong><\/p>\n