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Airplane Pose

 
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Classification
Type basic
Mechanics compound
Direction push
Equipment -
Additional Equipment -
x Rate Airplane Pose
 

It´s an effective exercise.
 


It´s a practicable exercise.
 


It´s an often applied exercise.
 

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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 Starting Position
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Bodyweight Only Airplane Pose Ending Position Ending Position

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
Front
Bodyweight Only Airplane Pose Muscles Rear
Rear
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