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Hip Airplane
- 1 - Stand on one leg with a slight bend in the supporting knee and brace your core.
- 2 - Hinge forward at the hips while extending the opposite leg straight behind you, keeping your spine long and neutral.
- 3 - Reach your arms out to the sides or lightly hold a stable object for balance if needed.
- 4 - Slowly rotate your pelvis and torso open toward the side of the lifted leg without losing control of the supporting knee.
- 5 - Pause briefly, then rotate the pelvis and torso back toward the floor in a controlled motion.
- 6 - Keep the supporting foot planted and the knee aligned over the toes throughout the movement.
- 7 - Repeat for the desired number of repetitions, then switch sides.
