Airplane
Video
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Purpose
Build single-leg balance, hip stability and full-body control while maintaining a controlled hip-hinge position on the board.
How to perform
Hinge forward from the hips as the free leg extends behind you. Hold a long, controlled position, then return slowly to standing.
Duration
Hold for 10–20 seconds per side. Begin with 5–10 seconds if needed.
Coaching cues
- Keep a soft bend in the supporting knee
- Keep the pelvis as level as possible
- Hinge from the hips rather than rounding the back
- Use small foot-and-ankle corrections to control the board
Training level
This exercise is presented as one focused progression.
Once the standard setup feels consistently controlled, progress to the triangular bars for a greater stability challenge.