Mobility and stretches
Hip airplanes with support
Muscles worked: Hips · glutes · balance
How to do it
- Set up. Stand on one leg holding a wall or rack, then hinge forward until your torso is roughly level.
- Move. Slowly rotate your pelvis open towards the ceiling, then turn it back down towards the floor.
- Finish. Move only as far as you can control. Stand tall and swap legs after the set.
Common mistakes
- Letting go of the support too early.
- Twisting from the lower back.
Where it appears in the member plans
Beginner Reset, Strength Builder, 12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Mobility + Core, Cycling Fitness, Sports Fitness, Walking & Hiking.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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