90/90 Hip Switch

Also known as: 90/90 Switch, Hands-Free 90/90 Switch, 90/90 Hip Rotation

MobilityStretchingWarm-up

Track this exercise in SmartWorkout

Log sets, weights and progress for free, with no workout limits.

Body Part: Glutes

Description

Sit on the floor in a 90/90 with your palms pressed together in front of your chest and swing both knees from one side to the other without putting a hand down. Every switch turns one hip out and the other in, so a set of 90/90 hip switches trains hip external and internal rotation in both hips. You feel it deep in the hips and in the glute of the front leg, and your abs work to keep you upright. The static 90/90 stretch holds one side; here you keep moving, and unlike the 90/90 Hip Switch with Hand Support, your trunk does all the balancing.

How to Perform

Sit on the floor with your feet planted wider than your hips, knees bent about 90 degrees and heels down.
Lower both knees to the right into a 90/90: right shin across the front of your body, left shin out to the side and pointing back.
Press your palms together in front of your chest, elbows out, and sit tall with your hands off the floor.
Pivot on your heels and lift both knees until they point at the ceiling, feet flat in the middle.
Keep turning and lower both knees to the left into the opposite 90/90, left shin now in front.
Pause for a second with your chest up and both sit bones on the floor, then lift the knees and head back to the right.
Count one rep each time you arrive on a side and keep alternating to the end of the set.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Do 2-3 sets of 6-10 switches per side. Take 2-3 seconds to move from one side to the other and pause 1-2 seconds in each 90/90.
Use it in the warm-up before squats, deadlifts or lunges, between sets of lower-body work, or to open a hip mobility session. Five slow switches per side are enough before lifting.
Expect a stretch in the glute of the front leg and a pull at the front of the back hip. If one side is clearly stiffer, give it 3-5 extra switches or a 20-30 second hold in the 90 To 90 Stretch.
Progress in steps: hands on the floor behind you, then palms at your chest as here, then arms reaching straight forward. After that, hold each side for 5 seconds and lean your chest slightly over the front shin.
Breathe out as the knees settle on each side; the hips sink a little further when you do.

Common Mistakes

Rounding the lower back and sinking into the floor as the knees rise. Sit on the front of your sit bones and lead with your chest; if you still slump, set your feet a little wider.
Leaning far back or dropping a hand to catch your balance. Go back to the version with hand support until you can sit upright on your own.
Letting the knees fall to the floor. Lower them slowly over the last few centimetres so you could stop at any point.
Twisting the shoulders along with the knees. Keep your chest and hands facing forward so the turn comes from the hips.
Hitching one hip high off the floor to get the knees down. Let the knees stop higher and keep both sit bones near the floor.
Pushing the back knee down while you feel a twist in the knee. The pull belongs in the hip; if the knee complains, end the switch earlier on that side.