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Glutes · Beginner

90/90 Hip Switch

Hip rotation mobility drill from the 90/90 position.

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90/90 Hip Switch demonstration

Exercise overview

Training details

GlutesAdductorsAbductorsHip FlexorsCore

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with one leg bent 90 degrees in front and the other bent 90 degrees out to the side.
  2. 02Sit tall with the chest lifted and both sit bones as grounded as possible.
  3. 03Rotate both knees across to the opposite side so the front shin becomes the side shin and vice versa.
  4. 04Lower the knees to the floor on the new side under control without pulling with the hands.
  5. 05Pause briefly, then rotate back through the middle and keep alternating sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationQuadruped Hip CAR

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElevated PigeonComparable substitute90/90 Back Leg External RotationComparable substitute90/90 External Hip Rotation StretchComparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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