Hip airplane (Runners hang)

Muscles

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

Technique

1. Balance on one leg and hinge forward until your torso is horizontal, the other leg pointing backward.
2. Rotate your hips toward the floor, then rotate them away toward the ceiling.
3. Maintain your balance without using any external support.

Form tips

1. Keep the standing leg slightly bent and the torso aligned with the back leg.
2. Focus on rotating from the hip socket of the standing leg.

Similar Exercises

• Standing side leg toe hold
• One-leg hold
• Standing front leg pull
• Standing front leg toe hold
• Supported half moon pose

Equipment

• Ground (standing)