Aeroplan Balance
The aeroplan balance is a bodyweight exercise that targets the core and challenges overall balance and stability. It involves hinging forward on one leg while extending the opposite leg and arms, mimicking an airplane shape. This movement develops proprioception, hip stability, and core control.
How to do it
- Stand upright with your feet hip-width apart and arms extended out to your sides.
- Shift your weight onto one foot and slowly hinge forward at the hips, lifting the opposite leg behind you.
- Extend your arms forward as your torso and raised leg come parallel to the ground.
- Hold the position for the desired duration, keeping your core engaged and your body in a straight line.
- Return to the starting position and repeat on the opposite side.
Form cues
- Focus your gaze on a fixed point on the floor.
- Keep your standing knee soft and slightly bent.
- Hinge smoothly from your hips, not your lower back.
- Keep your chest open and core braced steady.
Breathing: Inhale as you stand tall, and exhale slowly as you hinge forward into the balance.
Common mistakes
- Locking the standing knee, which reduces stability and strains the joint.
- Rotating the hips open, which throws off balance and alignment.
- Rushing the movement, which makes it harder to engage the stabilizing muscles.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per leg, rest 60 seconds
Lose weight
3 sets × 20-30 seconds per leg, rest 45 seconds
Build muscle
3 sets × 5-8 slow controlled hinges per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp joint pain or dizziness, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I keep losing my balance?
Wobbling is completely normal when building stability. Try focusing your gaze on a non-moving spot on the floor and lightly touch your back toes down if you need to reset.
Where should I feel this exercise working?
You should feel your standing ankle and hip working to keep you stable, along with your core and lower back engaging to hold your torso straight.
Can I do this exercise every day?
Yes, balance and stability exercises can be practiced daily as part of a routine or warm-up, provided you feel comfortable and pain-free.