If you'd like to improve both hip strength and mobility, the hip airplane exercise is a great option. It is a challenging exercise though.
Watch the video below to learn beginner, intermediate, and advanced variations of the hip airplane exercise.
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Why Hip Strength & Mobility Matter Over 50
Strong and mobile hips are key to preventing back pain, knee pain, and hip pain as you age. The hip airplane exercise is a powerful movement that enhances both hip mobility and stability.
Hip Airplane Exercise
The hip airplane is a challenging exercise that improves balance, core stability, and hip strength.
It involves rotating your pelvis while balancing on one leg, requiring strong glutes and core engagement.
Beginner Modifications of the Hip Airplane
If the full hip airplane exercise is too difficult, start with these two beginner-friendly exercises:
1. Single-Leg Balance
Stand on one leg while keeping your hips level.
If needed, keep light toe contact on the ground. Aim for 10-second holds, repeating 10 times.
2. Modified Bird Dog
In a bent-over position, extend one leg behind you and one arm forward while holding on to a chair.
Hold for 10 seconds, then switch sides. Maintain a neutral spine throughout the exercise
Intermediate Progression of the Hip Airplane
Once you master the beginner versions, progress to these intermediate steps:
- Perform the single-leg bird dog without holding on for support.
- Practice rotating your pelvis while holding on. Keep your spine stable and only move at the hip that you're standing on.
Advanced Hip Airplanes
The full hip airplane exercise requires balance, control, and strength.
Follow these steps:
- Stand in a single-leg bird dog position with arms extended out to the sides.
- Drop one side of your pelvis down, then lift it back up using your hip muscles.
- Ensure movement comes from the hip, not the trunk.
- Repeat on both sides for optimal hip mobility.
Additional Tips for Hip Strength & Mobility
Remember that consistency is key!
Incorporate the hip airplane exercise into your routine a few times per week to build strength and stability.
Pair them with other hip mobility and strengthening exercises for the best results.
Need Help for Hip Pain?
If you live in the St. Louis area and need help to improve hip pain, strength, and mobility, we'd be happy to help you. Just tap the button below to request an appointment.
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