Split-Stance Aquabag Hip Airplanes
Split-Stance Aquabag Hip Airplanes is a unilateral mobility exercise training the hip, thoracic spine, and lumbar spine across the frontal and transverse planes, using Aquabag.
- Laterality
- Unilateral
- Planes
- Frontal · Transverse
- Equipment
- Aquabag
- Primary joints
- Hip · Thoracic Spine · Lumbar Spine
Demo video
01
How to perform it
- 1Stand in a split stance holding an aquabag and rotate the load in a hip airplane pattern keeping feet planted and thorax and hips moving in opposite directions. The shifting water adds proprioceptive challenge to this demanding anti-rotation stability drill.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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