Hip Airplane
HIP AIRPLANE
This is a hip end range strengthening and stability exercise for hip abduction and external rotation. Start by standing parallel to a stable object like a wall or squat rack and use it for balance if needed with your hands. Raise one leg off the of the ground and proceed to rotate the pelvis towards the ceiling so that the in the final position you are facing the wall. Hold for up to 5 seconds and rotate the pelvis back downwards to complete a repetition.
Muscles involved:
Gluteus Maximus, Gluteus Medius, Gluteus minimus
Piriformis
Related Conditions:
Glute amnesia
SIJ syndrome / Sacroiliac joint syndrome
Piriformis syndrome
Hip spine syndrome
Glute strain
Hip bursitis
External snapping hip syndrome
Greater trochanteric pain syndrome