90/90 Hip Stretch
The 90/90 stretch targets both internal and external hip rotation simultaneously. It’s one of the most effective positions for improving overall hip mobility, especially if you sit for long periods.
Setup
- Sit on the floor with your front leg bent at 90 degrees directly in front of you, shin parallel to your shoulders.
- Position your back leg at 90 degrees out to the side, with your knee in line with your hip.
- Both knees should be bent at approximately 90-degree angles — that’s where the name comes from.
- Sit up tall with your spine neutral. If you can’t sit upright, place a yoga block or cushion under the hip of your front leg.
Coaching Cues
What to feel:
- A deep stretch in the outer hip/glute of your front leg
- A stretch in the inner thigh and hip flexor of your back leg
- Both sit bones grounding toward the floor over time
Common mistakes:
- Rounding the lower back — keep your chest lifted
- Letting the back knee lift off the floor — only go as deep as you can with the knee down
- Forcing the stretch — this should feel like a firm pull, not sharp pain
- Shifting your weight entirely onto the front hip — distribute evenly
Tip
Keep your breathing slow and steady. Exhale as you gently lean forward to deepen the stretch. If you’re holding your breath, you’re pushing too hard.
Warning
If you feel sharp or pinching pain in either knee, elevate your hips on a cushion or reduce the angle of the bend. Skip this exercise entirely if you have an acute knee injury.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Hold time | 60–90 seconds per side |
| Sets | 2–3 per side |
| Frequency | Daily, or at minimum 3–4x per week |
| When to do it | Morning routine, pre-workout warmup, or evening wind-down |
Progressions
- Beginner: Sit on a yoga block or cushion to reduce the demand on hip rotation. Focus on sitting tall.
- Intermediate: From the upright position, hinge forward at the hips (not the lower back) toward your front shin. Hold at end range.
- Advanced: Transition between sides without using your hands — lift your legs and rotate to switch the front and back leg positions (90/90 switches).