90/90 Stretch

Hip Rotators, GlutesBodyweight

A seated hip mobility stretch that targets internal and external hip rotation while opening up the glutes.

How to do it

1Sit on the floor and bend both knees and ankles to 90 degrees, positioning one leg in front and the other out to the side.

2Sit tall, lower your shoulders, and square your hips as much as possible.

3Hinge forward from your hips over your front leg with a flat back.

4Hold the stretch at a comfortable depth for a few seconds.

5Return to upright and switch sides.

Common mistakes

Rounding through your lower back instead of hinging from the hips, taking tension off the target muscles.

Letting your knees collapse into acute angles, losing proper hip rotation alignment.

Bouncing at the bottom, putting dangerous jerking forces on your ligaments.

Breathing

Exhale slowly as you hinge forward into the stretch, and inhale as you lift back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.