If you want to improve hip health, while also increasing stability, strength and balance, you need to try the hip aeroplane exercise. If you need a lower-body mobility boost, look no further, as this move is guaranteed to fire up your legs and work your hips and core.
To do the hip aeroplane, scroll on for my demonstration of the move and a step-by-step to follow. I also explain some of the benefits you can expect from trying this hip mobility exercise, and why I love using it so much.
I’m a mobility coach, and I spend my time teaching others how to improve theirs. It’s time to develop liquid hip mobility regardless of your fitness level.
Watch: Hip aeroplane exercise
Unlock tight hips, release tension from your joints and open your lower body while strengthening your legs and using your core muscles to control your movements. The hip aeroplane move truly does wonders for your body.
Focus on slow, controlled movement as you balance on one leg; keep your hips square to the mat as you raise one leg and balance on the other, grounding through the foot from heel to toes.
Once your chest is nearly parallel to the ground and your leg is roughly hip-height, begin turning away from your standing leg to open the hip; turn as far as you can, then control the movement back to re-square your hips. Slowly reverse the motion back to standing, and repeat on the other side.
Know your limits; if you have tight hamstrings, you might want to bring a generous bend into the knee of the standing leg; consider holding on to something to help you balance at first, or maybe don't turn as far outward or lift your leg as high.
- Stand with your feet hip-width apart
- Transfer your weight onto your left leg, grounding through the left foot and keeping a soft bend in the knee for balance
- Place your hands by your sides or on your hips
- Lift your right leg and slowly extend it behind you as you lower your chest toward the ground. Keep your hips square and chest forward
- Once your chest is parallel to the ground, turn your right hip outward to face the right side, allowing your chest to follow
- Slowly reverse the movement to re-square your hips, then slowly lift your chest and lower your leg to return to standing
- Complete 6-8 reps, then switch legs, or alternate sides.
Some of my clients find holding weights actually helps them, so you could add dumbbells or kettlebells to the exercise, too. Remember, you don't have to ace this exercise straightaway (or ever!), so do what you can and focus on small improvements over time.
Allow yourself to play, have fun and wobble. It doesn't matter if you lose balance or wobble, as all your tiny stabilizer muscles in your core, hips, glutes, legs and ankles will be working hard to maintain stability, so you still get the benefits of the exercise regardless and will find your strength and stability improve over time.
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Focus on your breathing, as this should actually help you balance. I recommend adding this mobility exercise to an existing mobility routine and repeating several times per week, or using it as a standalone drill before a workout.
If you have an injury, health condition, or are pre or post-natal, speak with your physician before starting a new exercise regimen.
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