Bodyweight Wall Assisted Hip Airplane

Instructions for proper form

Stand against a wall with your side facing it, about an arm’s length away. Use your hand to lightly touch the wall for balance. Shift your weight to the leg closest to the wall, keeping a slight bend in that knee. Lift your opposite leg slightly off the ground while rotating it backward and turning your hip outward. Keep your torso upright, engage your core, and maintain a straight line from your head to your pelvis. Hold the position briefly before returning to the starting position. Repeat on both sides.

Common mistakes to avoid

Avoid leaning too far away from the wall or over-rotating your hips. Do not rush the movement or allow your standing knee to lock. Maintain an upright posture without excessive rounding of the back.

Benefits

Specific benefits of the exercise

Improves hip stability, strengthens the gluteus medius, enhances hip external rotation, and promotes balance and coordination.

Expected results and timeframe

With regular practice, you can expect to see improvements in glute strength and stability within 4 to 6 weeks. Enhanced hip mobility and coordination may also occur over time..

Who this exercise is best for

This exercise is best for individuals looking to strengthen their glutes, improve hip stability, and enhance overall lower body performance. It’s particularly beneficial for athletes, dancers, and those recovering from lower body injuries.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the gluteus medius significantly improve lower body stability and reduce injury risk. Studies indicate that strengthening the glutes aids in functional movements and athletic performance.

Variations

Beginner modifications

Perform the exercise with less range of motion and maintain a toe touch with the non-working leg for added balance support. Alternatively, reduce the speed of the movement.

Advanced progressions

For a more advanced version, add resistance by wearing ankle weights or doing the movement on a balance board for increased instability.

Integrations

Complementary exercises

Incorporate lateral band walks, glute bridges, and single-leg deadlifts for a comprehensive glute-focused workout.

Super set recommendations

Pair this exercise with squats or lunges to target the glutes and quads in a superset format, ensuring maximum muscular engagement.

Sample workout routines

Sample Routine: Warm-up with dynamic stretches, followed by 3 sets of 10-12 reps of Bodyweight Wall Assisted Hip Airplane, immediately followed by 3 sets of 10-15 reps of glute bridges, and finishing with lateral band walks for 10-15 steps in each direction.

Exercise combinations

Combine with leg lifts or clamshells to create a comprehensive lower body workout focusing on glute activation and stability.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout, typically after your warm-up but before more intense exercises, to ensure proper activation of the glutes.