Hip Airplanes

Purpose: Hip Airplanes train single-leg balance, hip mobility (especially external rotation), and control through the hip and glutes.

Before Start: warm up 5–10 minutes (walking, leg swings, hip circles). Find a flat, non-slip surface and a wall or chair for support if you need it.

Step-by-Step Method (beginner friendly)

1. Start position

• Stand on one leg with the support knee slightly bent.

• Feet about hip-width apart before you pick a leg. Focus on balancing on the standing foot.

• Arms out to the sides at shoulder height for balance.

2. Initiate the move

• Slightly hinge at the hips so your torso tips forward while the non-support leg lifts behind you. Keep the standing knee soft.

• Aim to form a straight line from head to heel when you’re comfortable, but start with a smaller hinge if you need to.

3. Rotate through the hip

• From that bent-over position, slowly rotate your torso and the lifted leg outward as if you’re trying to open the front of your hip. The standing leg’s knee will track slightly inward as you rotate.

• Try to keep the hips level and controlled. Your chest should face down at first and then rotate toward the side as you open.

4. Depth and control

• Only go as far as you can keep control and a neutral spine. Don’t let the standing knee collapse hard inward.

• Pause 1–2 seconds at the end range, then reverse the motion back to the starting upright position with control.

5. Reset and repeat

• Stand tall, reset your balance, then perform the next rep. Breathe out as you rotate open, breathe in as you return.

Reps, Sets, Tempo

• Beginners: 3 sets of 5–8 controlled reps per side. Slow tempo, about 3 seconds to open, 1–2 second hold, 2 seconds to return.

• More advanced: 3 sets of 8–12 or add a slow 5–10 second hold at the end range. You can also add a light kettlebell or dumbbell held in front for extra challenge.

Common Cues

• Hinge from the hips, not the lower back. Keep a long spine.

• Keep weight centered over the standing foot. Press through the big toe.

• Lead the movement with the hip, not with the lower back or shoulder.

• Eyes: pick a fixed point in front of you to help balance.

Progressions and Regressions 

Regressions (if too hard)

• Use a support: lightly hold a wall, chair, or TRX strap for balance.

• Reduce depth: hinge only a little and rotate less.

• Do the exercise seated on a box or bench and perform the rotation pattern with the non-support leg supported.

Progressions (if easy)

• Remove arm support and close your eyes briefly (only if you’re steady).

• Hold a light weight in front or across your chest.

• Increase depth and add balance challenge by standing on a small cushion or wobble pad.

Safety Notes 

• Stop if you feel sharp pain in the knee or hip. Mild discomfort as you work mobility is okay, but pain is not.

• If you have known hip or knee injuries check with a qualified professional before loading or progressing aggressively.

Short Checklist before each Set

• Warmed up.

• Standing knee soft, spine long.

• Move slowly and with control.

• Breathing steady.

The wall-facing overhead squat

Purpose

The wall-facing overhead squat highlights and trains ankle dorsiflexion, thoracic extension, shoulder mobility and upright squat mechanics. It is both a mobility test and a movement to build overhead stability while keeping the chest up.

Setup and warm-up (do this first)

1. Warm your body 5–10 minutes: light cardio, leg swings, hip circles.

2. Mobility prep (2–3 minutes): ankle dorsiflexion drills, thoracic extensions over a foam roller, shoulder pass-throughs with a band or PVC.

3. Scapular prep: 8–12 scapular push-ups or band pull-aparts to activate the upper back.

Find your foot placement (important)

1. Stand facing the wall, toes about a fist-width from the wall (rough starting point).

2. Hold the PVC overhead and try to keep the PVC as close to the wall as possible while maintaining flat feet.

3. If you touch the wall with the PVC without letting heels lift or torso collapse, move your feet slightly back until you can keep heels flat and chest upright. Note this distance — it’s your working foot placement.

Step-by-step movement (hands-on cue list)

1. Stand facing the wall with feet roughly hip-width, toes slightly turned out if needed, at the foot distance you found.

2. Grasp the PVC with a wide grip so your forearms are vertical when the PVC is overhead. Lock the elbows.

3. Press the PVC overhead actively by pushing the bar up through the hands and shrugging the shoulders slightly to create a stable overhead position.

4. Pack your ribcage: ribs down and core braced. Chin tucked slightly, chest tall.

5. Take a full breath in, brace the core.

6. Begin the squat by sending the hips straight back and down while keeping the torso as upright as possible so the PVC stays close to the wall.

7. Drive knees out to track over toes, aim to get the crease of the hip at or below the knee if mobility allows.

8. Keep heels pressed into the floor; do not let them rise.

9. Pause briefly at the bottom, maintain tension in the shoulders and core.

10. Exhale slightly, then drive through the whole foot to stand, keeping the bar path vertical and the chest up.

11. Repeat for the prescribed reps.

Breathing

• Inhale and brace before descent. Maintain intra-abdominal pressure during the squat. Exhale on the way up or after you complete the concentric.

Reps/sets and programming suggestions

• Mobility practice: 3–5 sets of 4–8 controlled reps focusing on depth and position.

• Strength skill (light loaded): 3–4 sets of 3–6 reps with a light barbell or kettlebell press hold overhead, emphasize form.

• Use it in warm-ups to assess mobility each session.

Coaching checklist (use to give quick feedback)

• Feet distance correct 

• Heels stay down.

• Torso remains upright; no excessive forward lean.

• Wall stays close to the wall.

• Shoulders active and elbows locked.

• Knees track over toes.

Common mistakes and quick fixes

1. Heels lifting

• Cause: limited ankle dorsiflexion or feet too close to wall.

• Fix: move feet slightly back; do ankle mobility drills and calf mobilization.

2. Torso collapses forward or chest drops

• Cause: poor thoracic extension or weak upper back.

• Fix: thoracic mobility work, wall angels, more banded pull-aparts, and practice maintaining rib-down position.

3. PVC hits the wall or you cannot keep bar close

• Cause: insufficient shoulder flexion or too-narrow grip.

• Fix: widen grip slightly, do shoulder pass-throughs and chest opener stretches.

4. Knees cave in

• Cause: weak glute med/hip control.

• Fix: cue knees out, add glute activation drills and banded lateral walks.

5. Can’t reach depth

• Cause: combo of ankle, hip, thoracic or shoulder limits.

• Fix: break the problem down — test ankle dorsiflexion, thoracic mobility, and shoulder flexion individually, then address the limiting link.

Regressions (if you cannot do the full movement)

• Hold broom at shoulder height and do wall-facing partial squats.

• Box or bench behind you as a depth target to squat to a controlled box.

• Wall-facing squat with reduced range: only go as low as you can while maintaining position; practice weekly.

Progressions (once you can do it well)

• Add slow tempo: 3–5 second descent to reinforce control.

• Light loaded overhead hold (kettlebell bottoms-up or light barbell).

• Overhead squat with weight away from wall (normal overhead squat) once mobility and stability are sufficient.

Safety Notes

• If you have shoulder pain, stop and test shoulder flexion without load. Work on mobility and consult a professional if pain persists.

• Use a mirror or video for early practice so you can check chest position and bar path.

Quick Cue Summary(For Coaching)

• Foot distance: found before you start.

• Active shoulders, elbows locked.

• Chest tall, ribs down.

• Knees out, heels down.

• Breathe and brace.

Knee Injury Prevention During Squats and Lunges

Squats and lunges are two of the best exercises for building lower body strength, stability, and mobility. But they can also be tough on the knees if done carelessly. Whether you’re a beginner or an experienced lifter, paying attention to form and control can make the difference between progress and pain.

1. Understand the Mechanics

Your knees act as hinges connecting your upper and lower legs. They rely on balance between the hips, quads, hamstrings, and ankles. When one of these areas is weak or tight, the knees end up taking more stress than they should. Squats and lunges should strengthen this chain, not strain it.

2. Prioritize Proper Alignment

• Keep knees tracking over toes: Your knees shouldn’t cave inward (“valgus collapse”) or drift too far forward. Imagine your knees following the same line as your second toe throughout the movement.

• Maintain neutral spine and chest up: A stable core keeps your knees and hips aligned.

• Distribute weight evenly: Press through your midfoot and heel instead of shifting onto your toes.

Tip: Record yourself from the front and side to check for knee wobble or forward knee travel.

3. Strengthen Supporting Muscles

Knee safety starts with strong hips, glutes, and hamstrings. Try adding these to your weekly routine:

• Glute bridges or hip thrusts – for glute strength

• Hamstring curls or Romanian deadlifts – for posterior chain balance

• Clamshells or monster walks – for hip stability

• Calf raises – to support ankle alignment

Balanced leg strength reduces knee stress during squats and lunges.

4. Improve Mobility

Limited ankle or hip mobility often forces the knees to compensate.

• Ankle mobility drills: Deep calf stretches, knee-to-wall mobility work.

• Hip openers: Pigeon pose, 90/90 hip switches, or dynamic leg swings.

• Foam rolling: Focus on quads, IT band, and calves to release tension.

Aim to move through your full range of motion without pain or stiffness.

5. Control the Movement

Rushing through reps is one of the biggest causes of injury.

• Slow down your descent: Lower with control; don’t drop quickly.

• Avoid bouncing at the bottom: Pause briefly before pushing back up.

• Build load gradually: Don’t increase weight until your form is rock-solid.

Your knees respond best to smooth, controlled motion—not jerks or sudden changes. 

6. Use Variations That Fit Your Level

If standard squats or lunges cause discomfort, modify them:

• Box squats: Help you learn depth control and proper knee tracking.

• Reverse lunges: Reduce forward knee stress compared to walking lunges.

• Goblet squats: Encourage upright posture and balanced loading.

Progress slowly toward more advanced versions as your strength and stability improve.

7. Listen to Your Knees

A little muscle fatigue is normal, but sharp pain around or under the kneecap isn’t.

Stop if you feel:

• Clicking or grinding sensations

• Swelling or stiffness post-workout

• Pain that worsens over time

Address it early with rest, mobility work, or a physiotherapist before it becomes chronic.

Bottom Line

Healthy knees are built on strong hips, mobile ankles, and good technique. When you squat or lunge, think control, alignment, and balance. Every rep should feel stable from the ground up. With consistent attention to form and support work, you can train hard, stay strong, and keep your knees safe for the long run.