Learn a single-leg hip airplane in seven steps: go barefoot, focus on a shoe placed in front of you, cross your leg over and shift weight to your outside hip with arms extended, then rotate back down. Done right, you'll feel it in your glutes and groin.
I'm going to show you how to do a single leg hip airplane your first try without failed. Step 1 of 7: get rid of your shoes. Once you're barefoot, you can grip the ground better. It's very important for this to work correctly. Then take one of your shoes and put it in front of you diagonally so you can look at it the whole entire time. Next step, you're going to look straight at the shoe and not take your eyes off like a good golf swing. Cross your leg over the other, put all your weight on this outside hip, arms out like an airplane. Then start your motion. From here, you're going to rotate to your strong side as hard as you can without looking up. That makes it harder. Put all your weight on the foot here and push the ground down. Very important for you to push the ground away from you, not focused on any other part of the motion. Rotate back down under control and pause on that hip and then stand up. If you do it correctly, your eyes should not leave your shoe the entire time. You should feel it in your glutes, stretching in your groin, and your feet should be tired at the end. You're welcome.
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