Technique
- Hold a support and balance on one leg, hinging forward until your torso is horizontal, the other leg straight backward (as in Back scale position).
- Rotate your hips toward the floor (internal rotation).
- Rotate your hips away from the floor toward the ceiling (external rotation).
Form tips
- Keep the standing leg slightly bent and the torso aligned with the back leg.
- Use a stable support to maintain balance.
Logging: Repetitions done on one side.
Muscles
Strength
Secondary
- Legs
Flexibility
Primary
- Hamstrings
- Hip adductors
Secondary
- Legs
- Pelvis
- Glutes
Individual muscles
Individual muscles
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Strength
Balance
Joint movements
Progressions
Hip airplane
Intermediate
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