The Hip Airplane (Full TUTORIAL)

[@alexanoka3168]

I don’t usually leave reviews but this was too good not to promote. In general, this channel has been a godsend. I’m early 30s , have been heavy lifting for the past 12 years, practicing BJJ for the past 4. Last year was troubling for me because I started hurting everywhere; I couldn’t squat without having right sided lower ‘back pain’, I would feel thesame when I deadlifted and I had persistent right sided groin pain that I was sure was a sports hernia or a groin injury. I even sat out a full month but it just kept coming back. A lot of you who are very active probably have this same issue; I just couldn’t stop myself from working out. But I took a full month off and in that month I started doing a couple of things. - I downloaded a yoga app on my phone and bought a mat. I now do yoga about 2-3 time a week, 20 mins a session. - I bought lifting shoes. I suspect my ankles aren’t very mobile so I no longer lift in socks like I used to. - I stumbled on this channel. Turns out my back and groin pain was just due to a very immobile right hip. How do I know this? Because now, I can squat and deadlift (the heaviest I ever have) and roll bjj and I feel like I did 7 years ago. It’s mind blowing. I still feel the lower right hip hurt sometimes, especially after a heavy session but it’s gone after I do these stretches and the banded stretches. I also do those banded stretches before my work outs and I feel really great. I’m just thankful I don’t have to stop my activities.

[@jessicasanchez2997]

Can you explain further how you do the banded streches?

[@nikkolomakaveli8295]

@@jessicasanchez2997watch the video it goes over everything you tie a band then do the exercise

[@enigmatic7665]

Everything you put out has helped me so much!

[@SquatUniversity]

I’m honored to hear!

[@enigmatic7665]

@@SquatUniversity I’ve had tons of little problems along my lifting journey. Literally every time I find an issue you’ve got something to solve it. You’re helping the community a lot!

[@Jaimeortegafitness]

I agree

[@Kereni777]

Me too 🙏🏿

[@sergiyrevkov187]

Thanks!

[@cinnamongirl3070]

Warrior 3 to Half Moon and Revolved Half Moon... I love seeing yoga moves in videos that are not necessarily yoga orientated. Very well presented and explained. Thank you.

[@naturenutproject]

I appreciate the detailed explanation of the hip airplane since I’ve seen it in some of your other vids, but this one is the most useful. Props to Darren for the great demonstration! Post R Ankle sprain I have limited hip external rotation (was before the sprain but seems worse now) and I seem to shift to the left (which is my chronically painful knee) and causes left hip pain. It feels like I need more internal rotation on my left hip but I really think the root cause is the limited dorsiflexion and external rotation of the right hip. Going to see a professional to help address but am going to start doing the airplanes regularly. Thanks for all of the helpful content! It’s been great to learn what I think is not working properly and I can make sure it gets addressed when I see a physical therapist.

[@AdmiralBiach]

natural nut project 😂😂❤

[@M45-o2d]

I had back pain for years and six month ago I wasn't able to stand up for a week. With the help of my therapist and with your help, now I'm ok and I understand what I have to work on, for exemple stability and mobility of my hips, or working on my core. Today I like squats, and I'm far more flexible than ever. I'm also working on pistol squat thanks to you. Thank you very much for your help full vidéos. Laurent from south west France.

[@angiedamian681]

Really great content! My glute medius played a big part during my injury. I’m a senior citizen. It took 8 months for me to walk again. 🙏 Thank you!❤️

[@kabeerdiddan8601]

This is gold! Simple to use and scalable to various fitness levels. Thank you

[@peterwroberts4379]

You are definitely on an upward trajectory in your career uploading this kind of material kudos my friend

[@SquatUniversity]

Glad you liked this one! Thanks for checking it out

[@TTProduction]

Thank you my bro, i pain my knee 5 years. I went to a lot doctor but they can not fix. We know need streching my hip but dont know how to fix and now you help me. Thank you a lot of. Love you❤🎉

[@bw6078]

I can't pump your tires enough for sharing this exercise. I got it off you I'm thinking a year ago. This exercise is gold. Thanks again for sharing.

[@SquatUniversity]

Glad you found it so helpful!

[@marknichols9271]

I was searching for hip airplane while reading Back Mechanic by dr Stuart McGill. Very clear demonstration

[@matthewwalters9980]

The internal rotation with the airplane lit me up! I’ve been getting terrible sciatic pain and flossing has helped but any other videos you would direct me to? Love the channel!

[@djt4754]

words wont describe how thankful I am for finding your channel couple weeks ago and being able to address some of my motoric problems with all the knowledge and exercises you share. gods work! 🙏

[@SquatUniversity]

Thank you for following! I’m glad to help!

[@jW_Hv]

Irreplaceable channel. Always thank you so much for quality informations!

[@MrHouseplant]

You are incredible! Thank you for all of your videos! I've been to so many physical therapists but I've never received such great advice🙂

[@benital165]

I bought rebuilding milo. Really appreciating your book and these videos

[@eric9369]

This might be what'll save my hip. Thank you.

[@rita.fltaoos]

Really u helped me a lot in my personal training certification.. I am learning a lot from you.. thanks again

[@powderedtoastman6265]

PLEASE do a torn hip labrum VIDEO!!!

[@vasquezvictor12]

This is the best video i've seen for so long

[@AnshumanSingh-gk2md]

Your tips have helped me alot! You are on of the best coaches

[@matthewmaisberger1901]

Would you recommend doing the stability exercise everyday, even multiple times per day, if a person was really wanting to focus on and increase hip stability?

[@454Casull]

Why not? It takes less a minute to do.

[@SquatUniversity]

I do it everyday usually. A few reps barefoot can be a quick and easy way to prime stability.

[@aguantebonavena]

spoiler alert not as easy as it looks xd i find it hilarious trying to airplane and failing to keep balance i look ridiculous but the exercise is awesome

[@victorgaspar6585]

Lmao same

[@21bortters]

Instant relief!!!! Thank you so much

[@Ziifit]

Total game changer for me. Thank you ☺️

[@SquatUniversity]

You’re welcome

[@johnballantyne3679]

Great Vid!

[@SquatUniversity]

Thank you!

[@oneforallization]

Great explanation and exercise!

[@williamz7855]

I was considering this exercise for my meniscus patient as they had restricted hip ER on the affected side. They were a golfer with pain on days with a lot of walking. Thoughts?

[@SquatUniversity]

I think that would possibly be an excellent choice - be sure to alway test and retest after performing but as long as they keep their knee from moving as they twist open, it could be a great way to improve ER.

[@msdhaliwal92]

Love this, Helps me a lot with the stability in my knee post a meniscus transplant. although do you have anything that will increase ROM in my knee. currently can get to about 120 degrees of flexion

[@accradata]

This is awesome mate! Thanks for sharing :)

[@pattiking6391]

If you have no one to help you test how can you test on your own

[@ookai1929]

Really helpful brother. Thank you

[@adrielteixeira9792]

Thank you for the great content bro🙌🏽.

[@ashkonardavani3031]

Great video. Do you plan to do any videos for stretches/mobility drills for those who suffer from shoulders that 'click/crack'. Many thanks.

[@richardevans8908]

Search “squat university shoulder” and it will come up with all his shoulder videos. Watch as many of them as you can.

[@trbeyond]

Amy reason why we can’t use the band to pull the opposite way (pull toward inside) so to better activate the glute medius?

[@SquatUniversity]

You definitely could

[@AmazingAsif]

LOL I’m feeling such a stretch on my hamstrings doing this. Got a long way to go on this one Doc.

[@antongiuliomastro3271]

Mamma mia top video! Thanks so much ❤

[@MrRKWRIGHT]

My favorite form of exercise is to bend over and pick up pieces of food that I drop while enjoying something sweet, savory and crumbly - as opposed to squatting. I also get some halfway decent exercise while mopping my kitchen floor. That being said, I'm going to enjoy aa nice crumbly pieces of Irish Soda Bread. Thank you Squat University for allowing me to share.😁

[@daveruby2854]

Can I do mobility stuff everyday? Or is it possible to overdue it?

[@rubaalbarghouthi]

Thanks. So interesting...

[@SquatUniversity]

You’re welcome

[@thehealthyfamilyfoodie9128]

Would this exercise be good for strengthening a weak SI joint ?

[@rcr1938]

You rock mate!

[@killbill22ful]

Great video, so informative and helpful. I have recently noticed a hip shift in my squat and it turned out that my left hip has a limitation in external rotation compared to the right one. Should I performe this drill unilateral only for the weak side or am I better off training both sides? Thank you so much

[@honzahonza6126]

Good job man,good job!

[@SquatUniversity]

Thank you

[@CarloPAD]

I’m guessing for hip impingement you would focus on external rotation of hip airplane

[@Harry00020]

Normally pressure points are pressed frequently for at least 2 mins...will results be faster that way? I have never seen points being held for 7 seconds work?

[@matthewthehawk1066]

Another class video Dr Aaron Horschig

[@alexeibulpett5669]

Great tutorial! One question I have would be with the progression, is there a benefit to loading medially as opposed to laterally with the band? Would lateral loading not emphasise the glutes (the target muscle group) as opposed to the adductors with medial loading? Thanks again!

[@tg-mz8uc]

Love your work, however I was thinking of why not just learn the motor skill of the hip airplane from the beginning without holding on and you will get stability and mobility?

[@aryan6463]

Can you please help on how to fix snapping tendons. I got them in my both of my elbows and shoulders. Plz help.

[@SquatUniversity]

I'll see what I can do!

[@aryan6463]

@@SquatUniversity thank you sir. The elbow tendons snap when after forearm is bent beyond 90 degrees ( in case of push ups), while the shoulder tendons mostly snap while raising the arm parallel to the floor (eg in dumbbell lateral raises). have been suffering from elbow issue since 3yr and shoulder issue almost 1yr. Your help would be deeply appreciated. have a wonderful day.

[@adamterry6141]

Love this channel and it’s content for no bs info. I have a question, does split squatting affect hip alignment and cause si joint pain?

[@trainsandcups]

Stuart McGill has a vid of this somewhere on KZbin. He said that excessively loaded Bulgarian split squats (where the back foot is elevated) can create SI joint pain. I think true split squats, where the back foot is on the floor, is fine, though.

[@D0NJ8]

Great video, will definitely be doing these hip exercises. Can u make another video about people who cannot touch their toes while standing? I have this prb, i feel like my hamstrings will tear when i attempt it, although the rest of my body is really flexible. Thanks

[@salehaallal4364]

Some athletes benefit from tight hamstrings like high jumpers et cetera. Tight hamstrings don’t necessarily lead to back pain, if your glutes are firing properly. If your hamstrings are tight it can be because of the lack of glute activation, leading to the hamstring taking over the glutes’ job. The hamstrings are then tight and overworked

[@D0NJ8]

@@salehaallal4364I think my achilles tendon is a little shorter than it should be, hence making the back of my legs all tight, hamstrings and calves.

[@shantanusapru]

Very useful video!!👌🙏

[@advaita.athlete]

Thanks doc 🙏

[@黎先生-k7z]

THANK YOU SO MUCH !!

[@MarcEliasH]

Hey Doc I read your book rebuilding Milo and I have to say it was an eye opener. One thing I cant solve though, if I do the airplane its not my knee that caves but the inside of my foot that lifts off the ground so I lose stability. So what do I do? Where is the problem? Is it foor centric or somewhere else? Thank you

[@j.a.y.4875]

What is you have pain in the s. i. joint, when rotating internally or externally?

[@Jakesrocks]

Should we do this everyday.. I am badminton pro player .. pls advice and when to stop this once and for all. I have anterior pelvic problem and also weak hips.

[@ChickyPumpkin]

Who knew captain America was also a top notch physical therapist…

[@nasa_daddy]

would this help with leg length discrepancy? my legs are the same length when lying down but the right leg is short when walking, running, squatting. the left leg carries more weight. my right shoulder is lower than the left as well.

[@amitsett8117]

Should the shin of the leg thats on the floor be perpendicular to the ground for this?

[@katiirabbi]

omg that single leg squat with the working knee caving inwards is ME!!! Been trying to work towards a pistol squat (following your very useful tutorial), but i definitely noticed that my knee caves inwards. Any other corrective exercises besides these ones in this video?

[@kliend]

Engage your feet and slightly tuck your tailbone

[@datragicprince]

I'm dealing with groin pain and understand the advice is to not stretch it. But since I'm also lacking external hip rotation on the same leg, should i perform the assisted hip airplane or not?

[@ssj4naka]

How would you test for internal rotation if you were by yourself?

[@mertcanmutlu535]

How important is symmetry in the context of basketball and Soccer?

[@IEmilyI]

I can't even internally rotate in this position, even with a bent knee I feel it hurting in my calf and the back of my knee. I feel like I'm not even getting to the point where it would stretch my glutes. What am I doing wrong?

[@miketesema]

Is it too much to do these exercises daily if you are already doing other leg exercises? Also I am reading your book currently, on there it gives suggestion for sets/reps of hip exercises but I am not sure if its says if it can be done daily or not. Thank you for your content!

[@gustavopinto8066]

Should i do the assisted hip airplane for both sides or only for the restricted one?

[@SquatUniversity]

You can do it on both sides - you just will likely feel more stretch only on one side

[@Xdawso]

Hey Which leg am I supposed to be feeling on the assisted hip airplane?

[@Inception109]

My right hip rotators are tight. One right leg has become shorter because of that. I feel tightness in back of my hips. When i do pigeon strech, it get better for 15 minutes, but after sometime it get back to how it was before ( tight and short). I don't know what to do. Please help

[@sangkyunpark]

Ist this exercise also „good“ when having disc herniated?

[@melissahunter1652]

Excellent

[@josepinchero]

Question: would you want to do this by itself, or could/would you combine with a weighted RDL?

[@Jaatshab_12_t67]

Listen dr i need ur help please reply...i have pain in one side lower back ...?

[@MrBussaBuss]

Is it normal for runners to have very big differences in their hip mobility, right Vs left?

[@ScottCommon632]

Ha! Awesome training / education.

[@SquatUniversity]

Thank you!

[@Shaduww]

When I do the hip airplane I feel the stretch in my hamstring not in my glute, do I have really tight hams or am I doing it wrong

[@vasubhama7927]

I feel hamstring stretch on part 2 of hip airplane, dropping the pelvis down… is it okay?

[@DinihoJega]

How can you load hip airplane?

[@spointz8936]

I'm suffering from sciatica resulting from what seems to be either piriformis syndrome or problems with other deep hip rotators and I find rightside internal rotation to be quite stiff/ uncomfortable. How many reps/ volume do you think might be generally appropriate for internal airplane per day?

[@hamidman6974]

How's your situation now? Did you fix it?

[@spointz8936]

@Hamid Man it's like 90% better as long as I try to not sit too long walk intermittently. Additionally reverse hyper extensions and after a few months of that incorporating regulat back hyperextensions w gradually increasing ROM helped me tons. Also semi daily spinal flexion to give a bit of a pre sleep stretch 2x 6 reps.

[@wargreymon2024]

wisdom 💯

[@prathapganesh7021]

Fantastic

[@0021wells]

I have all your books and dude when will you be coming out with a certification or mentorship programs for strength coaches who are going after their PT degree?

[@Jack-tk1is]

But for how long I've to do these? Everyday for rest of my life?

[@ugomaranza6778]

top top exercise ...great

[@SquatUniversity]

Glad you liked this one!

[@ugomaranza6778]

@@SquatUniversity IT HELPED ME A LOT WITH MY HIP

[@sepysamurai]

❤

[@its-violet]

I can only feel this in my inner thigh. What am I doing wrong?

[@charlesbartleson6109]

Do you guys offer accredited CEUs for physical therapists?

[@SquatUniversity]

My last seminar was CEU approved - so i'll try to make my next seminar approved as well but that's all I have at this time.

[@drkenterprise]

Fucking love this guy!!!

[@gloriouslyaesthetic]

I feel a strong stretch in my calves when doing this? Is that normal?

[@chrisgelabert6001]

I feel it all in my hamstrings and not at all in my glutes or groin

[@diveshrajpurohit9779]

I have hip shifts every now and then my physio corrects it but it again shifts back

[@diveshrajpurohit9779]

How to cure the hip shift

[@ADean-lo3tt]

Great

[@sulezraz]

4:39 7:21

[@FerrisMcLaren]

Better than your short

[@pattiking6391]

I am wobbling all over

[@SquatUniversity]

Its a tough one

[@LeftEyeofRa]

You're a wiz

[@edgartorres3519]

I thought this was lil uzi

[@pavilionator]

😼

[@asdfljasdfaklsd1910]

Jesus _christ_ 13 minutes is too much. Start with the technique, then use the rest of the 12 minutes as you will