I have gotten a lot of questions lately about pinching at the front of the hip and other hip stability issues. The Hip Superman & Airplane is a great exercise for improving the strength of the gluteus medius, minimus, and deep external rotators as well as the proprioceptive components of the hip.
More strength from these muscles will help prevent the head of the femur from slipping forward in the socket and causing discomfort in positions like the squat. (But if you’re experiencing pain, see a physio!)
1️⃣ Start in the standing T “Superman” position on a soft stance leg, hips facing the ground. Be sure you can hold this position for 10 seconds before progressing to the airplanes.
2️⃣ Bring your arms out to the side. Rotate your hips toward your stance leg, back to your start position, and away from your stance leg for 3-5 reps, building up to 10 reps.
3️⃣ If this gets easy, add light resistance to the stance leg. If you have knee valgus (knees fold in), switch the direction of this load to encourage more work from your outer hip (abductors).
This is a great accessory exercise. Slip it into your warmup, between sets when lifting, or while waiting for your cat, I mean clothes, to dry.
Let me know how it goes!