Split-Stance Hip Airplane w/Med Ball Hug
Split-Stance Hip Airplane w/Med Ball Hug is a unilateral mobility exercise training the hip and lumbar spine across the frontal and transverse planes, using Medicine Ball.
- Laterality
- Unilateral
- Planes
- Frontal · Transverse
- Equipment
- Medicine Ball
- Primary joints
- Hip · Lumbar Spine
Demo video
01
How to perform it
- 1Stand in a split stance and hold a med ball against your chest while performing a hip airplane. Rotate your pelvis forward and back over the stance hip while keeping the med ball stable. The weight shifts proprioceptive feedback and adds load to the hip rotator challenge.
02
Training profile
Fascial lines
Joints
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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