Aeroplan Balance Advanced
The aeroplan balance advanced is a challenging bodyweight variation that increases the duration and difficulty of the standard aeroplan balance. It demands greater core stability, hip control, and proprioception, making it suitable for intermediate to advanced trainees.
How to do it
- Stand upright on one foot with your arms extended out to your sides.
- Hinge forward at the hips while simultaneously lifting the opposite leg behind you until your torso and leg are parallel to the floor.
- Reach your arms forward and hold the position for a longer duration than the standard version.
- Engage your core and glutes throughout to maintain stability and control.
- Slowly return to the starting position and repeat on the other side for the desired repetitions.
Form cues
- Stand tall on your working foot before initiating the hinge.
- Keep your lifted leg straight and engaged.
- Draw your belly button inward to protect your lower back.
- Fix your gaze on a non-moving spot on the floor for stability.
- Reach your arms forward to create a long straight line.
Breathing: Inhale as you stand tall, and exhale slowly as you hinge forward and hold the balanced position.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on the lumbar spine and reduces core activation.
- Rushing the transition into the hinge position, leading to a loss of balance and poor joint control.
- Bending the standing knee too much or letting it cave inward, which reduces stability in the hip and ankle.
Muscles worked
Primary: abs. Secondary: hip flexors, glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per leg, rest 60 s
Lose weight
3 sets × 20–30 seconds per leg, rest 45 s
Build muscle
3 sets × 8–12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back or standing hip, 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?
Focus on a fixed point on the floor a few feet in front of you and squeeze your glute on the lifted leg.
Where should I feel this exercise working?
You should feel engagement in your core, glutes, and the stabilizing muscles of your standing foot and hip.
How often can I practice this balance movement?
You can include this in your routine 2 to 3 times per week as part of your warm-up or core stability work.