90 To 90 Stretch
Also known as: 90/90 Stretch, 90 90 Hip Stretch
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Description
The 90 To 90 Stretch is a seated static hip stretch. You sit tall with your front leg bent 90 degrees in front of you and your back leg bent 90 degrees out to the side, and hold the position. It stretches the glute and hip rotators of the front leg, opens the hip of the back leg and fits into a warm-up or cool-down.
How to Perform
- Sit on the floor and place your right leg in front of you with the knee bent 90 degrees, the shin across your body and the outside of the leg on the floor.
- Place your left leg out to the side with the knee bent 90 degrees, the thigh pointing sideways and the shin pointing back.
- Rest your hands on the floor beside your front shin.
- Sit up tall: lift your chest, keep your back straight and let both hips sink as close to the floor as you can.
- Hold for 20-30 seconds and breathe slowly. You should feel the stretch in the glute and outer hip of the front leg.
- Come out of the position and set it up on the other side, left leg in front and right leg to the side.
- Hold the second side for the same time.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- If you cannot sit upright, put a folded towel or cushion under your hips.
- For a deeper stretch, hinge forward from the hips over the front shin while keeping your chest open.
- Relax your glutes and let your hips sink a little lower as the hold goes on.
- If one side feels tighter, give it an extra hold.
- Use it in your warm-up before squats and deadlifts or after training to cool down.
Common Mistakes
- Rounding the lower back and slumping over the front leg.
- Leaning back or to the side to escape the stretch.
- Letting the knees open far past 90 degrees, which takes the stretch out of the hips.
- Pushing hard through the hands to prop yourself up instead of sitting on your hips.
- Forcing the position when you feel pain in the knee rather than a stretch in the hip.
- Holding your breath while you stretch.
- Bouncing in the position instead of holding still.
- Stretching only one side or holding one side much shorter.
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