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Hip airplanes might be the single best exercise for runners. This exercise focuses on so much at once. → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion If you're only doing one exercise outside of running, make it this one.

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Tim Roozendaal

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28,437 views • 4 months ago •via X (Twitter)

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Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.
0:12

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

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Ankle is better now, able to do the Chakra Dand properly. Excellent exercise for agility, stamina and most importantly hip mobility. If you're a grappler/wrestler/fighter, hip mobility is crucial, without it you're a sitting duck.
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Ankle is better now, able to do the Chakra Dand properly. Excellent exercise for agility, stamina and most importantly hip mobility. If you're a grappler/wrestler/fighter, hip mobility is crucial, without it you're a sitting duck.

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2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.
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2 Best Hip Flexor Exercises In sprinting, your hip flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.

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