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Looking for an exercise that keeps you moving, balanced, and feeling strong as you age? Meet the hip airplane, a low-impact bodyweight gem with serious longevity perks.

Whether you’re navigating stairs, chasing after grandkids, or just trying to avoid those pesky aches and pains, this simple yet powerful mobility move has you covered. Best of all, you don’t need fancy equipment or a gym membership. You can do it anywhere, anytime, making it the ultimate tool for staying agile, steady, and ready for whatever life throws your way.

How to do a hip airplane with proper form

1. Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
2. Transfer your weight to one leg, keeping the knee slightly bent. Lift the opposite leg, keeping it straight and your core tight.
3. Push your hips back as you lower your torso slightly toward the ground, maintaining a neutral, long spine.
4. In this hinged position, rotate your lifted leg outward. Let your core, hips, and torso move as one, staying fully engaged. Hold briefly.
5. Bring your hips back to center, then rotate them toward your supporting leg, once again moving your core, hips, and torso as one unit.
6. Return your hips back to center. This counts as 1 rep.

5 ways hip airplanes support healthy aging

The hip airplane is a one-stop shop for longevity. This simple, bodyweight exercise packs a serious punch for keeping you strong, balanced, and mobile as you age—perfect for anyone looking to future-proof their body. Let’s dive into why this move deserves a spot in your weekly routine.

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1. Improved hip mobility and flexibility

Your hips are the powerhouse of your movement—walking, running, bending, lifting, you name it. But over time, inactivity and weak muscles can lead to stiff, achy hips. That’s why keeping them healthy is so important.

Enter hip airplanes: This dynamic exercise targets hip rotation, a key aspect of mobility that’s often overlooked. By emphasizing internal and external rotation, hip airplanes help loosen up the hip joint while improving flexibility in your glutes, hip flexors, and adductors. Keeping your hips flexible isn’t just about better movement—it’s about less pain.

2. Better balance

Good balance is crucial for staying independent as you age. Without it, even everyday tasks like climbing stairs or getting out of the tub can become a challenge. One in four seniors falls every year, with falls being the leading cause of injuries—and even death—among those 65 and older.

That’s where hip airplanes come in. Balancing on one leg during this exercise activates stabilizing muscles, which helps keep your pelvis aligned and prevents injuries. Build your balance now, and you’ll set yourself up for a steadier, safer future.

3. Stronger glutes

Your glutes are the largest muscle of your body, impacting everything from walking to lifting. Hip airplanes force your gluteus muscles to work hard, resulting in better hip stability and stronger, more capable glutes.

4. A stronger core

Hip airplanes don’t just work your hips—they fire up your core. This move targets deep core muscles, helping you build a sturdy midsection that’s crucial for stability and balance. A strong core aids in performing daily tasks with ease.

5. Improved posture

As we age, poor posture—think slouched shoulders and a stooped spine—can creep in. Exercises like hip airplanes help fight back by strengthening your core and supporting bone and muscle function, keeping your spine aligned.

4 common mistakes to avoid when doing hip airplanes

Hip airplanes can be powerful, but only if done correctly. Here are the top mistakes to avoid:

1. Arching or rounding your back

Keeping your spine neutral by aligning your head, neck, and tailbone in a straight line is key.

2. Letting your leg hang loose

Actively extend your back leg to engage the right muscles.

3. Over-bending or locking your supporting leg

Keep a slight bend in your standing leg for balance and glute engagement.

4. Collapsing your torso

Stay connected to your core to avoid shifting movement to your lower back or shoulders.

Hip airplane modifications and progressions

You can easily tweak hip airplanes to match your fitness level. Here’s how:

Hip airplane modifications

• Use support like a chair or wall.
• Limit your range of motion initially.
• Rest your back leg on a raised surface.
• Perform the movement on all fours for easier engagement.

Hip airplane progressions

• Ditch the support for increased balance challenge.
• Add resistance with weights or resistance bands.
• Slow down your movements for greater control.
• Expand your range of motion as you improve.

How to add hip airplanes to your routine

Incorporate hip airplanes into your lower-body warm-up or cool-down routine. Here’s how:

If your focus is mobility and balance:

• Do 2-3 sets of 6-10 reps per side.
• Prioritize slow, controlled movements.

If your focus is strength and stability:

• Do 3-4 sets of 8-12 reps per side.
• Add weight or slow down the tempo.

As you get comfortable, feel free to adjust reps and explore the above progressions to keep improving.