Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | - |
Additional Equipment | - |
Instructions
Preparation
Stand upright on one leg and hold arms extended to sides. Keep other leg slightly bent and torso in upright position.Execution
Flex hips to bend torso over. Keep back straight. Simultaneously move leg up behind until head, torso and leg are horizontally aligned.Variations / Comments
Keep standing leg slightly flexed and arm extended to sides besides shoulders. Head remains in neutral position.![Bodyweight Only Airplane Pose | Starting Position Bodyweight Only Airplane Pose Starting Position](/data/exercisefiles/93/2093.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Bodyweight Only Airplane Pose | Ending Position Bodyweight Only Airplane Pose Ending Position](/data/exercisefiles/94/2094.jpg)
Muscles
Target | Gluteus Maximus |
Synergist | Hip Flexors |
Stabilizers | Deltoids, Posterior | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Rhombiods | Erector Spinae | Hamstrings | Quadriceps (standing leg) |
![Bodyweight Only Airplane Pose | Muscles Front Bodyweight Only Airplane Pose Muscles Front](/data/musclemaps/77/1077.jpg)
Front
![Bodyweight Only Airplane Pose | Muscles Rear Bodyweight Only Airplane Pose Muscles Rear](/data/musclemaps/78/1078.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)