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Glutes

Hip Airplane

The Hip Airplane is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus medius 43%, gluteus maximus 32% and hamstrings (biceps femoris) 9%.

Level: AdvancedEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Stand on one leg with a soft knee, next to a rack you can touch for balance if needed.
  2. Hinge forward from the standing hip until your torso and free leg are close to parallel with the floor.
  3. Keep your hips square and your arms out to the sides or one hand on the support.
  4. Rotate your pelvis and torso open, turning your chest away from the standing leg.
  5. Rotate back past square until the pelvis turns slightly toward the standing leg, then return to square and repeat.

Tips

  • Let the rotation come from the standing hip, not from the spine.
  • Move slowly and keep the standing knee pointing forward.

Common mistakes

  • Twisting through the upper back while the pelvis stays still.
  • Letting the standing knee cave inward during the rotation.
  • Standing up out of the hinge as you rotate.

Muscles worked by the Hip Airplane

  • Gluteus medius Primary43%
  • Gluteus maximus Primary32%
  • Hamstrings (biceps femoris) Minor9%
  • Obliques Minor9%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rotating the pelvis over a hinged stance leg. Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Hip Airplane alternatives

Different equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Hip Airplane work?

Mainly the gluteus medius and gluteus maximus.

Is the Hip Airplane good for beginners?

The Hip Airplane is rated advanced. If you are new, learn the Hip Abduction Machine (Leaning Forward) first and build up from there.

What is a good alternative to the Hip Airplane?

For example the Hip Abduction Machine (Leaning Forward), Banded Fire Hydrant and Clamshell. They train mostly the same muscles, some with different equipment.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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