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Supported Hip Airplane
- 1 - Stand next to a stable support such as a wall, rack, or pole and place one or both hands on it for balance.
- 2 - Shift your weight onto one leg and slightly bend the standing knee while keeping your foot rooted to the floor.
- 3 - Hinge forward at the hips, extending the opposite leg behind you so your torso and back leg form a long line.
- 4 - Keeping your spine neutral, slowly rotate your pelvis and chest open away from the standing leg.
- 5 - Pause briefly, then rotate your pelvis and chest back down toward the standing leg in a controlled manner.
- 6 - Keep the movement driven from the hip, not the lower back, and avoid letting the standing knee collapse inward.
- 7 - Repeat for the desired number of repetitions, then switch sides.
