The hip aeroplane is a single-leg balance and hip control exercise that works multiple muscle groups at once, making it an efficient addition to any fitness routine. Unlike popular double-leg movements like squats and lunges, this compound exercise targets the glute medius, glute maximus, deep hip rotators, hamstrings, adductors, core muscles, and foot and ankle stabilizers all in one movement .

The exercise has gained attention among fitness professionals because it addresses a critical gap in most training programs: the ability to maintain stability and control on a single leg. Research published in the British Journal of Sports Medicine found that people in their 50s, 60s, and 70s who couldn't balance on one leg for ten seconds were significantly more likely to die from all causes in the following seven years . This sobering finding underscores why balance training matters as much as traditional strength work.

Why Is Single-Leg Balance So Important for Longevity?

Balance and stability are foundational to healthy aging, yet they're often overlooked in favor of lifting heavier weights. The hip aeroplane bridges this gap by requiring lower body strength, hip mobility, and motor control to coordinate the movement simultaneously. Unlike bilateral lifts that work both legs at once, unilateral exercises like the hip aeroplane build isometric strength and stability on the supporting side while improving range of motion on the moving side .

"The hip aeroplane challenges hip stability and mobility, single-leg balance and glute function, all in one move," explained Aimee Victoria Long, personal trainer.

Aimee Victoria Long, Personal Trainer

What makes this exercise particularly valuable is its real-world applicability. Running, climbing stairs, changing direction, and even walking all rely on single-leg control. The hip aeroplane has strong practical carryover to these everyday activities, meaning the strength and stability you build in the gym directly translates to functional movement outside of it .

How to Perform the Hip Aeroplane Correctly

• Starting Position: Stand tall on one leg with a soft bend in the knee, holding onto a wall or stable surface if you're new to the movement.
• The Hinge: Hinge at the hips, letting your torso come forward while the non-standing leg extends behind you, keeping your spine long and core braced throughout.
• The Rotation: From the single-leg hinge position, slowly rotate your pelvis open, then rotate it closed again with control before returning to standing and repeating.
• Focus on Control: Think about reaching long through your back leg, ensuring the movement comes from the hip rather than the lower back.
• Foot Stability: Watch out for your standing knee caving inward; keep the pressure in the middle of the standing foot rather than letting it roll onto the edge.

Beginners should start with support and keep the range of motion small. As personal trainer Aimee Victoria Long noted, "Start slow and think about control before range" . This progression-based approach helps you build the neuromuscular control needed before advancing to more challenging variations.

How Does the Hip Aeroplane Compare to Traditional Strength Exercises?

The hip aeroplane isn't meant to replace traditional exercises like squats and deadlifts; rather, it complements them by addressing qualities that bilateral lifts don't demand. Bilateral lifts are excellent for building raw strength, but they don't require the same level of single-leg balance and pelvic control .

"Hip aeroplanes require lots of control and focus, and build a strong mind-muscle connection. This makes them great for activating the posterior chain and core, and they are a useful way to prepare for heavier lifts," said Sam Stone, master trainer at Barry's.

Sam Stone, Master Trainer at Barry's

The hip aeroplane also adds a rotational element that many traditional exercises lack, which is much more reflective of how the body actually works in sport and daily life. This rotational component, combined with the single-leg demand, makes it a movement check as well as a training tool. It can reveal side-to-side differences in balance, hip mobility, and glute control that might otherwise go unnoticed .

Well-rounded fitness goes beyond lifting heavier weights. The hip aeroplane builds what experts call "active stability," which helps bridge the gap between strength in the gym and the strength required for real life. This functional approach to training is particularly important as we age, when the ability to maintain balance and control becomes increasingly critical for injury prevention and independence.