Hip
Hip Airplane
Train the standing hip to turn under a steady pelvis — the missing piece in most “tight hip” stories.
5 per side
Optional wall
Form stills · coming
Why we use it
The standing hip has to turn under a steady pelvis. A lot of “tight hip” is a hip that cannot do this.
Start here
Hinge on one leg to a T. Hands on hips or a wall for balance. Open and close the pelvis over the standing thigh.
How to
- 1Stand on one leg. Hinge forward until your torso and back leg make a T. Hand on a wall if you need it.
- 2Open and close the pelvis over the standing thigh — like the belt buckle turning.
- 3Keep the standing knee over the second toe. Move the belt, not the shoulders.
Feel for
The belt buckle turning over a quiet standing knee. Small and honest.
Breathing
Breathe out as you open. Breathe in as you close.
Do this
- — Standing knee stays over the second toe.
- — Move the belt buckle, not the shoulders.
- — Small, honest range beats a wobbly spin.
Common mistakes
- — The standing knee collapsing in.
- — Turning the whole torso as a unit.
Regression · Progression
Easier: Hand on a wall, 3 slow opens.
Harder: No support. Pause 2 seconds at each end.