MobilityBeginner
90/90 Hip Switch
A seated hip mobility drill where both legs form 90-degree angles and you rotate from one side to the other. Targets internal and external hip rotation simultaneously.
How to do it
- 1Sit with one leg in front (shin parallel to shoulders) and one leg to the side, both at 90 degrees
- 2Sit tall with a straight spine, pressing both knees toward the floor
- 3Lift both knees and rotate to switch sides (windshield wiper motion)
- 4Hold each side for 5-10 seconds or flow smoothly between sides
Common mistakes
- Rounding the back excessively — try to stay tall
- Forcing the knees to the floor when mobility isn't there yet
- Using hands behind you too much instead of engaging the hips
Muscles worked
gluteship flexorscore
Variations
Easier
90/90 hold without switching (just hold each side)
Harder
90/90 hip lift (press up from the front leg)
Used in
Related exercises
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