Airplane
10 reps
Balance on one leg, hinge forward, and rotate your torso open and closed.
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HAMSTRINGS
Airplane
The airplane is a single-leg balance drill that lights up the glutes, hamstrings, and lower back of the standing leg. Extending your arms and back leg while rotating the torso demands real coordination and stability. It's excellent for sharpening proprioception and strengthening the small muscles that keep you balanced.
How to do it
- 1
Stand with feet shoulder-width apart, arms at your sides, and eyes fixed ahead.
- 2
Extend your arms out to the sides and lift one leg behind you, hinging forward until your torso and lifted leg are near parallel to the floor.
- 3
Rotate your torso in toward your standing leg, then rotate it away.
- 4
Keep your standing heel planted throughout.
- 5
You should feel the upper hamstring and glute of your standing leg working.
- 6
Complete your reps, then switch legs.