Exercises / Hip airplane
Hip airplane GIF
Figure
Male figure; the female figure follows.
Muscles
Background
Packs are delivered in the look you pick here.
Get it in this lookWorked muscles
- GlutesMusculus gluteus maximus
- Side glutesMusculus gluteus medius
- HamstringsMusculi ischiocrurales
- ObliquesMusculus obliquus externus abdominis
- Lower backMusculus erector spinae
- Equipment
- No equipment
- Level
- advanced
- Loop
- One repetition, 5.7 seconds
Get this animation
Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/hip-airplane \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a hip airplane
- Stand on one leg and hinge forward at the hip until your torso is near parallel to the floor.
- Extend your back leg behind you and spread your arms like wings.
- From this position, rotate your pelvis open toward the ceiling.
- Then rotate your pelvis closed, turning it down toward the standing leg.
- Keep your standing knee slightly bent and foot gripping the floor.
- Complete all rotations, then switch legs.
Form tips
- The rotation comes from the hip of the standing leg, not the shoulders.
- Hold a wall or chair if you cannot balance yet.
- Move slowly, this is a control drill, not a stretch race.
