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

Exercise videos