AIRPLANES
How To Perform Airplanes
The Airplane Exercise can be used to improve single leg hip strength, balance and stability. This is especially great for runners as it challenges foot and ankle stability and works the hips in different planes.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): glutes, hamstrings, calves, core
Equipment: none (wall or chair for support - optional)
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Core engaged, hinge forward on one leg, open hips away from leg
Before starting:
You may hold onto a chair or a wall for support until balance and strength improves.
Balance on one leg, ensure to maintain weight on your foot "tripod" (big toe, little toe and heel).
Hinge forward at the hips, lifting your back leg for counter balance.
"Open" the hips (external rotation) and maintain single leg balance while returning to the start.
Repeat for reps on this leg before switching sides.
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