Most of my senior personal training clients come to me with one major concern: balance. It’s definitely an important consideration for this age group, as according to the CDC, falls are the leading cause of injury for those over 65.
Strengthening the muscles that keep us upright and supported is the first step to building better balance. Hip airplanes do just that, targeting the glutes, hips, legs, and core while challenging our ability to stabilize during movement. They’re a beneficial exercise for almost everyone, but especially for active adults focused on healthy aging.
If you’ve crossed the 40 mark and want to protect your strength and stability as you get older, start doing hip airplanes regularly. You won’t need any equipment to do them, but a yoga mat can provide some extra cushioning if desired.
How to do hip airplanes
Check in with your doctor before trying any new exercise or workout regimen. Hip airplanes are a fantastic way to strengthen multiple muscle groups at once, but your medical team may recommend avoiding them based on your specific health background.
Hip airplanes can also be somewhat challenging to master. If you’ve never done them before, consider meeting with a certified personal trainer to learn proper form. A trainer can also suggest appropriate modifications, alternative exercises, or progressions when you’re ready.
In addition to a yoga mat, you may want a solid surface nearby for support, like a sturdy chair or section of bare wall.
Start with one set of 5-8 reps on each side, 2-3 times per week. Once you’ve built up some strength, you can try up to 3 sets of 8-10 reps. Hip airplanes can be done on their own, as a part of your lower body warm-up, or in conjunction with other strength exercises.
Here’s how to do them:
- Stand tall with your feet hip-width apart.
- Engage your core.
- Bend your left knee slightly.
- Pitch your torso forward, lifting your right leg behind you.
- Lengthen your arms perpendicularly to your torso.
- Slowly rotate your torso to your left.
- Pause briefly.
- Slowly rotate your torso to your right.
- Pause briefly.
- Return to the starting position.
- Continue for 5-10 reps, then repeat on the other side.
Benefits of hip airplanes
Hip airplanes work a number of different muscles at the same time, including the glute medius, glute minimus, and hamstrings. Your hip abductors, hip adductors, core, lower back, and quadriceps also work to provide stabilization and support as you move.
Since hip airplanes are done unilaterally (or one side at a time), each side must work independently of the other. This highlights any strength deficits, allows you to target your left and right sides equally, and reduces your risk of overcompensation injuries.
Hip airplanes are also an example of dynamic balance — exercises that require stabilization while in motion. Falls rarely happen when we’re standing completely still, so it’s crucial to learn how to properly balance as we shift our weight and move our body.
Modifications for hip airplanes
Hip airplanes are an advanced move, so you may need to modify the exercise as you build the appropriate strength and stability.
The first way to modify is by holding on to a stable surface. This makes the balance aspect of the exercise far less challenging. Start by holding on with both hands, then as you feel more stable, hold on with only one hand.
You can also try practicing the first portion of the movement without rotating your torso, similar to single-leg romanian deadlifts.
Additionally, you can limit your rotations to one side and return to the starting position between each rep.
Progressions for hip airplanes
When you’re ready to up the ante, there are a few ways to make hip airplanes more difficult. Only attempt these progressions once you’re fully confident with the standard form.
The easiest method for progressing the hip airplane is to increase your reps or slow down your tempo. Try moving at half-speed as you rotate through each position, and add a few more reps to each set. Moving slower requires a high level of full body control and stability, and doing more reps will improve your muscular endurance.
You can also add resistance by holding on to a dumbbell, kettlebell, or medicine ball, which increases the load your muscles have to support while balancing and moving.
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