← EXERCISE LIBRARYMobility
90/90 Hip Switch
Seated floor drill that moves one hip into internal rotation and the other into external rotation, then switches. Trains usable rotational range at the hip rather than passive stretch.
- 01Sit on the floor with the front leg bent to about ninety degrees in front of you and the back leg bent to about ninety degrees out to the side.
- 02Set both knees and both ankles on the mat and sit tall through the ribs with hands behind you for support.
- 03Lift both knees slightly and rotate them across to the other side, keeping the feet tracking on the floor.
- 04Land in the mirror-image position and pause for two seconds before switching back.
- 05Work eight to ten switches per side, adding a forward lean over the front shin once the switch is smooth.
- 01Sit up out of the low back before you turn anything.
- 02Let the knees lead, the feet just follow along the floor.
- 03Pause at the top of the switch instead of falling into the next side.
- 01Rounding the low back to sit upright — the lumbar spine ends up doing the rotation the hips should be producing.
- 02Rushing the switch — momentum carries you through the range instead of the hip muscles controlling it.
- 03Forcing the back knee flat to the floor — the range gets taken from the knee joint rather than the hip.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.