Assisted hip airplane (Assisted runners hang)

Muscles

• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

Technique

1. 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).
2. Rotate your hips toward the floor (internal rotation).
3. Rotate your hips away from the floor toward the ceiling (external rotation).

Form tips

1. Keep the standing leg slightly bent and the torso aligned with the back leg.
2. Use a stable support to maintain balance.

Similar Exercises

• Supported half moon pose
• Standing side leg toe hold
• Half moon pose
• Standing front leg toe hold
• Front leg swing

Equipment

• Free Wall