Airplane balance with hip external rotation
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Level: 2
3-6 reps/leg
- Initiate movement by pushing hips backwards into the hinge position as torso slowly lowers towards the floor
- Flat back and neutral neck position throughout the movement
- Slight knee bend as torso lowers
- Knee stacked over ankle
- Hips remain square
- Slow, controlled movement
- From the bottom position, slowly rotate body outward then back to centre
- Round back
- Cue "Pinch shoulders back"
- Cue "Push hips back"
- Rotating too quickly
- Cue "Wait until you reach the bottom of the hinge (chest facing the floor) before starting to rotate outward"
- Knee collapsing inward
- Cue "Drive knee out towards pinky toe"
- Neck extension (looking up)
- Cue "Look up through the eyebrows"
- Dynamic balance
- Ankle stability
- Knee control
- Hip-dominant movement targets posterior chain (back, glutes, hamstrings)
- Reinforces safe, neutral spine position