90/90 hip switch

Rotate your knees side to side from a seated 90/90 position to improve hip rotation.

• Muscle group: Mobility
• Equipment: Bodyweight
• Difficulty: Intermediate

Also known as: 90 90 hip switch, 90/90 hip mobility, Hip switches, 90/90 hofteskift, Hofterotation 90/90

How to do it

1. Sit on the floor with both knees bent at 90 degrees and falling to one side, with the hands behind you for support.
2. Lift your knees and rotate them across to the other side, keeping your chest tall.
3. Move slowly and under control, going only as far as feels comfortable.

Common mistakes

• Rushing the movement or dropping the knees heavily to the floor.
• Leaning back and rounding the spine instead of staying tall.

Alternatives

• Pigeon pose
• Figure-4 glute stretch
• Butterfly stretch
• Hip flexor stretch
• World's greatest stretch

Watch a video demonstration on YouTube

“How to Do the 90/90 Switch for Hip Mobility (Step-by-Step Tutorial)” by Alejandro Matias (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.