The hip airplane strengthens your hips, glutes, core, knees, and ankles in one move. Start against a wall, then progress to standing on one leg with your arms out like wings, rotating slowly. Master it and you'll have the stability to cut hard in sports like basketball and pickleball.
Today I'm going to teach you how to do the hip airplane and stabilize your hip and your ankle and your knee, all of it, and your core. First, we're going to start with an assisted hip airplane against the wall. I'm going to use this fireplace to start. You're going to first do kind of like a deadlift and then walk your hands up, lift your knee, hold, and then rotate back down and hold in place. Next, we're going to go away from the wall. So once you've stabilized the wall, it's time to move off the wall. You're going to put all of your weight and pressure into your front foot, slightly bend your knee, put all your weight onto it. I like to put my back foot behind the front leg like I'm on a balance beam, arms out like an airplane, and then look forward diagonally into the ground. At this point, it's very important to get rid of any distractions. Lower, hold yourself in place, and then rotate up, keeping your eyes locked on that spot on the ground. Do not avert your eyes or look at anything else distracting. Rotate back down under full control and then stand up. Once you've mastered this, you have complete control of your hips, your core, your glutes, knees, and ankles and everything. You can play cutting sports like pickleball, basketball easily without any care.
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