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Hip Airplanes target the posterior hip muscles, primarily the gluteus medius and maximus. These muscles are crucial for stabilizing the hips and legs, with the gluteus maximus being a strong external rotator of the hip joint. Strengthening these muscles can help improve hip stability and eliminate low back pain, along with teaching you good pelvic control, which also helps eliminate back pain.
The Hip Airplane exercise also targets the deep external rotators of the hip joint. Few exercises thoroughly work the rotational aspect of the hip, but the Hip Airplane does just that: improving mobility, especially if you have tightness on one side. For tennis players, this can be incredibly beneficial for improving court coverage and generating power on serves and groundstrokes. For hockey players, this translates to more powerful strides and quicker turns on the ice.
The Airplane is also a terrific neuromotor exercise. Performing it throughout the season can improve motor skills like balance, coordination, agility, gait, and proprioception.
And here’s where it gets really interesting! Toward the end of this video, don’t miss how you can refine this exercise using aspects of Daoyin (导引), which involves awareness of the body, breathing, and dynamic tension. This brings the Hip Airplane to a whole new level of effectiveness. Adding these Daoyin aspects transforms this simple hip movement into a whole-body exercise, engaging the shins, quads/hamstrings, obliques, QL, and more.
Stay tuned for the single-leg variation, which I will cover in another video. But in order to properly do that exercise, you must master this all 4’s version first.
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00:00 Intro
00:28 The basic all 4’s Hip Airplane
02:09 Adding Daoyin to transform this exercise