Kneeling Hip Airplanes

Hip
Written By David Song

KNEELING HIP AIRPLANES

This is a regressed version of the convention HIP AIRPLANE. Do this closed chain hip abduction exercise to engage your hip muscles and to improve hip stability. Start on your hands and knees and slowly lift up one side’s arm and leg up while rotating upwards with the torso. Extend the raised leg out through the heel and reach towards the ceiling with your arm. Keep the spine neutral by keeping the shoulders squared with your hips.

Muscles Involved:

  • Glutes

  • Core

Related Conditions:

  • Glute Amnesia

  • Sacroiliac Joint Syndrome

  • Low Back Pain

  • Hip Spine Syndrome

Related Exercises

Featured
Adductor Squeeze Hamstring Slider
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Adductor Squeeze Hamstring Slider
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Hip Extension, Hip Extensor, Hip Strengthening, Hip, Knee, Knee Flexion, Knee Flexor, Hip Adductor, Hamstring Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis
Single Leg Foam Roller Hamstring Bridge
Hamstring Strengthening, Hamstrings, Hip Extension, Hip Extensor, Knee Flexor, Biceps Femoris, Semimembranosus, Semitendinosus, Hip, Hip Strengthening, Knee, Knee Flexion, Knee Strengthening
Single Leg Foam Roller Hamstring Bridge
Hamstring Strengthening, Hamstrings, Hip Extension, Hip Extensor, Knee Flexor, Biceps Femoris, Semimembranosus, Semitendinosus, Hip, Hip Strengthening, Knee, Knee Flexion, Knee Strengthening
Hamstring Strengthening, Hamstrings, Hip Extension, Hip Extensor, Knee Flexor, Biceps Femoris, Semimembranosus, Semitendinosus, Hip, Hip Strengthening, Knee, Knee Flexion, Knee Strengthening
Foam Roller Hamstring Bridge
Hamstrings, Hamstring Strengthening, Hip Extension, Hip Extensor, Hip, Hip Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris
Foam Roller Hamstring Bridge
Hamstrings, Hamstring Strengthening, Hip Extension, Hip Extensor, Hip, Hip Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris
Hamstrings, Hamstring Strengthening, Hip Extension, Hip Extensor, Hip, Hip Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris
90/90 External Rotation RAIL
Hip, Hip Mobility, Hip External Rotation, Hip External Rotator, Posterior Fibers Gluteus Medius, Gluteus Maximus, Inferior Gemellus, Superior Gemellus, Obturator Externus, Obturator Internus, Quadratus Femoris, Hip Isometric Exercise, Hip End Range Strengthening
90/90 External Rotation RAIL
Hip, Hip Mobility, Hip External Rotation, Hip External Rotator, Posterior Fibers Gluteus Medius, Gluteus Maximus, Inferior Gemellus, Superior Gemellus, Obturator Externus, Obturator Internus, Quadratus Femoris, Hip Isometric Exercise, Hip End Range Strengthening
Hip, Hip Mobility, Hip External Rotation, Hip External Rotator, Posterior Fibers Gluteus Medius, Gluteus Maximus, Inferior Gemellus, Superior Gemellus, Obturator Externus, Obturator Internus, Quadratus Femoris, Hip Isometric Exercise, Hip End Range Strengthening
90/90 External Rotation PAIL
Hip Mobility, Hip, Hip External Rotation, Hip Internal Rotator, Hip Capsular Stretch, Adductor Longus, Adductor Magnus, Adductor Brevis, Pectineus, Gracilis, TFL, Tensor Fascia Latae, Anterior Fibers Gluteus Medius, Gluteus Minimus, Hip Isometric Exercise, Hip End Range Strengthening
90/90 External Rotation PAIL
Hip Mobility, Hip, Hip External Rotation, Hip Internal Rotator, Hip Capsular Stretch, Adductor Longus, Adductor Magnus, Adductor Brevis, Pectineus, Gracilis, TFL, Tensor Fascia Latae, Anterior Fibers Gluteus Medius, Gluteus Minimus, Hip Isometric Exercise, Hip End Range Strengthening
Hip Mobility, Hip, Hip External Rotation, Hip Internal Rotator, Hip Capsular Stretch, Adductor Longus, Adductor Magnus, Adductor Brevis, Pectineus, Gracilis, TFL, Tensor Fascia Latae, Anterior Fibers Gluteus Medius, Gluteus Minimus, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation PAIL
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation PAIL
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
Hip CAR
Hip, Hip Mobility, Hip Joint Capsule
Hip CAR
Hip, Hip Mobility, Hip Joint Capsule
Hip, Hip Mobility, Hip Joint Capsule
Seated Straight Leg Raise EQI
Iliacus, Iliopsoas, Psoas Major, Hip Flexor, Hip Flexion, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip Isometric Exercise
Seated Straight Leg Raise EQI
Iliacus, Iliopsoas, Psoas Major, Hip Flexor, Hip Flexion, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip Isometric Exercise
Iliacus, Iliopsoas, Psoas Major, Hip Flexor, Hip Flexion, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip Isometric Exercise
Dumbbell Seated Straight Leg Raise
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliacus, Psoas Major, Iliopsoas, Rectus Femoris, Pectineus, Dumbbell Foot Strap
Dumbbell Seated Straight Leg Raise
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliacus, Psoas Major, Iliopsoas, Rectus Femoris, Pectineus, Dumbbell Foot Strap
Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliacus, Psoas Major, Iliopsoas, Rectus Femoris, Pectineus, Dumbbell Foot Strap
David Song
Previous

Pronator Quadratus Active Massage
Next

Hip Butterfly