How to do an Airplane
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Airplane
Workouts with Airplane
Target muscles worked
Instructions for Proper Form
Airplane is a bodyweight balance exercise that primarily targets the glutes, hamstrings, and lower back. By standing on one leg and extending your arms and opposite leg out, this exercise adds significant instability, helping to improve balance and muscle coordination. This is a great exercise for enhancing proprioception and functional strength, especially in stabilizing muscles.
- Stand with feet shoulder-width apart, arms at sides, and gaze ahead for balance.
- Extend arms outward for balance and lift one leg back, bending forward until your leg and chest are close to parallel to the ground.
- Rotate your torso in towards your stance leg followed by rotating it away.
- Make sure your heel is planted onto the ground throughout the entire exercise and you should feel muscle activation in your upper hamstrings and glutes of your stance leg.
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2. Leg Swing
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3. Walking Front Kicks
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4. Walkout
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5. Bear Crawl
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6. PVC Good Morning
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7. Inchworm
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8. Seated Leg Curl
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9. Dumbbell Romanian Deadlift
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10. Lunge to Hamstring Stretch
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