📖 Static demo — read-only snapshot
You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:
- Global search (sidebar) is disabled — it queries the API.
- The JSON API and the API “Try it” playgroundaren’t included.
- The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.
Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.
Hip Airplane
Positions & Range of Motion
- Start
- single-leg stance with the knee slightly bent, trunk hinged forward at the hip to near-horizontal, non-stance leg extended behind in line with the trunk
- End
- trunk and pelvis rotated from the hip toward the stance side (internal rotation) then away (external rotation), returning to a level near-horizontal position
- Range of Motion
- hip internal/external rotation to comfortable end range under single-leg load, with the trunk held in ~90° hip-hinge and the spine kept still
How to Perform
Single-leg stance, hinge forward into a near-horizontal position. From there, slowly rotate the trunk internally toward the stance hip, then externally — like wings of a plane tilting. Controls hip internal/external rotation under single-leg load.
Opens a YouTube search for “Hip Airplane”
Coaching Cues
- 1
Stance leg slightly bent — never lock the knee
(verbal) - 2
Rotation comes from the hip, not the spine — hold a stick across the shoulders to feel this
(tactile)
Evidence-Based Dosing & EMG Data
3 × 8 reps per side, slow tempo (3 s each direction), 3×/week.
Muscles Involved (0)
No muscles linked.
Easier Variations ↓
Wall-Supported Hip Airplane
Hand on wall through the rotation phase.
Harder Variations ↑
Hip Airplane with Reach
Add a contralateral arm reach to amplify rotation demand.
Target Movements (3)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Research Notes
Uniquely loads gluteus medius/minimus in all 3 planes simultaneously — replicating gait stance-phase demands. Progress from wall- or hand-supported to free-standing.