Split-Stance Hip Airplane
Split-Stance Hip Airplane is a unilateral mobility exercise training the hip, thoracic spine, and lumbar spine across the transverse plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Thoracic Spine · Lumbar Spine
Demo video
01
How to perform it
- 1Stand in a split stance and perform a hip airplane by rotating your pelvis forward and back over the stance leg. Let your arms follow naturally as your thorax rotates. This is a fundamental hip dissociation drill that trains internal and external rotation mobility in a standing functional position.
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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