90/90 Hip Mobility

Hips, GlutesBodyweight

Improves hip joint mobility through internal and external hip rotation in a 90/90 position. Performed seated with bodyweight to safely increase active mobility.

How to do it

1Sit on the floor and bend both legs at 90-degree angles, one in front and one to the side.

2Sit up tall and lower your shoulders, lightly placing your hands on the floor for support if needed.

3Gently hinge your chest forward over your front leg while keeping a flat back.

4Return to vertical and shift your weight slightly toward the back leg for a gentle stretch.

5Pivot on your heels to flip your legs to the opposite side and repeat.

Common mistakes

Rounding your back heavily during the forward hinge, shifting stretch away from the hips.

Making jerky movements or forcing knees to the floor through pain.

Lifting your hips off the ground during holds, reducing mobility effectiveness.

Breathing

Breathe deeply and smoothly, exhaling as you sink deeper into the stretch.

Make it harder or easier

To make it easier, lean back on your hands behind you.

To make it harder, perform the transitions hands-free.

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.