⭐️McGILL'S "AIRPLANE"⭐️ Swipe ⬅️ to see videos (lateral and rear viewpoints) ➕ McGill himself demonstrating (frontal viewpoint . Did you try it before? If not, here is a great gluteus exercise with multiple therapeutic and conditioning advantages. For starters, if you want a dynamic warm up that matters and your hips are gonna be involve in your next training session, give it the "Airplane" a go. Tell us how you go. . BENEFITS ✅Gluteus activation ✅Core recruitment ✅It enhances motor control ✅It creates awareness about hip function ✅it helps to optimise lumbar stability MAIN TIPS: 1️⃣ Slight hip flexion of the standing side . 2️⃣ Establish a visual point of reference . 3️⃣ Keep a "rectangular" alignment between shoulders and hips during the whole movement . . 4️⃣ The torso follows the rotation initiated by the hip . 5️⃣ the ROM (range of motion) doesn't have to be big. It doesn't need to be fast either. It's all about gradual control of the movement. . 6️⃣ Stabiliser muscles like a bit of endurance-work before the burn arrives. So expect, around 30 seconds or at least 10 or 12 reps before the gluteus medius starts to fire up. . 7️⃣ if you check the second video, you'll see how the right hip "drops" below the left hip level. Also you might note my big toe tracking inwards. Both actions are intended to make work harder the Hip musculature of the standing leg. . Happy to discuss further. Cheers. Will . About 3 weeks ago, I posted a modified version of the "hip airplane" and mentioned that I would be posting a description of Professor McGill's version. So , there! . . . . . #hip #glutes #hiprotation #hipabduction #balance #stuartmcgill @backfitpro #willarias #qtxtraining #qtxclients #armadale #melbourne #core #torso #lumbar #lowerback #toorak #strength #conditioning #rehab #personaltrainerarmadale (at QTX Training Studio)
