90/90 Hip Stretch tutorial
In the 90/90 stretch you sit on the floor with both knees bent to 90 degrees, one leg in front and one to the side. It improves both internal and external hip rotation at the same time.
How to perform
- Sit on the floor and bend your right knee to 90 degrees in front of you.
- Bring your left leg out to the side and bend that knee to 90 degrees too.
- Sit tall; rest your hands on the floor behind you if needed.
- Keeping your back straight, lean gently over the front shin until you feel a stretch in the glute.
- Hold for 20 to 30 seconds, then rotate your knees to the other side and repeat.
Breathing: Breathe slowly and steadily.
Key tips
- If sitting tall is hard, sit on a cushion.
- Do not round your back; hinge from the hips.
- Slowly rotating your knees from side to side is a good warm-up.
Common mistakes
- Rounding the back to go lower.
- Pushing the knees down with your hands.
- Holding your breath.
Safety: If your knees or hips hurt, use smaller angles or support yourself. Stop if it hurts and consult a doctor or physiotherapist.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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