90/90 Hip Stretch

90/90 hip Stretch

The 90/90 hip stretch is a powerful exercise designed to improve hip mobility, flexibility, and overall lower body function. This stretch targets the hip internal and external rotators, and the glutes, making it ideal for athletes and fitness enthusiasts who want to enhance their performance and reduce the risk of injury.

In the 90/90 hip stretch, you position your legs in a 90-degree angle, with one leg in front of you and the other behind. This unique setup provides a deep stretch for both the internal and external rotators of the hips, promoting balanced flexibility and greater range of motion. It is especially beneficial for those who sit for long periods or engage in activities that require strong hip mobility, such as running, cycling, and weightlifting.

To perform the 90/90 hip stretch, sit on the floor with your front leg bent at a 90-degree angle in front of you and your back leg bent at a 90-degree angle behind you. Keep your torso upright and your hands on the ground for support. Gently lean forward over your front leg to increase the stretch, holding the position for the prescribed amount of time. Repeat on the other side to ensure balanced flexibility.

Incorporating the 90/90 hip stretch into your daily routine will enhance your hip mobility, reduce muscle tightness, and promote better movement patterns. This exercise is suitable for all fitness levels and can be easily included in warm-up or cooldown routines. Regular practice of the 90/90 hip stretch will support overall lower body health, improve athletic performance, and contribute to pain-free daily activities.

Equipment Needed:

  • Open floor, yoga mat

90/90 hip stretch Instructions:

  1. While seated on the floor rotate one leg externally and the other internally and lay them on the floor with knees bent to about 90 degrees each
  2. Allow your torso to lean as far in whatever direction is most comfortable and allows your hips to sit on the ground
  3. Lean in a variety of directions, front, back, and sideways
  4. Focus on angles that feel the biggest stretch and hold for 5 count intervals
  5. Stretch for the prescribed amount of time and switch sides

Common Errors:

  • Many people assume the correct position but only stretch in one direction, missing potential benefits
  • Always take slow belly breaths while stretching, trying to earn more motion with beach breath

Progressions / Regressions for the 90/90 stretch:

If this is too challenging:

  • Sit on a pad or pillow to elevate your hips, slowly work your way back to the ground over time
  • Bend your knees more than 90 degrees

If you want more of a challenge:

  • Hold longer stretches
  • Extend your knees to or even slightly past 90 degrees


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