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90-90 Hip Flow
A bodyweight mobility exercise that alternates hip internal and external rotation to target glutes, hip flexors, and adductors, improving flexibility and stability for better squats and daily movements.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abductors, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
8/10Glute Max, Glute Medius
Hip Flexors
7/10Iliopsoas
Adductors
6/10Adductor Longus, Adductor Magnus
Abductors
5/10Glute Medius, TFL
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
30-60 seconds • Breathe deeply between sides
How to Perform
Sit on the floor with right leg in front bent at 90 degrees, shin perpendicular to torso, and left leg to the side bent at 90 degrees, shin parallel to torso. Sit tall with engaged core and hands behind for support if needed.
- Keep feet fixed on floor and lift both knees slowly.
- Rotate hips to switch sides, allowing knees to drop to opposite side.
- Torso rotates naturally with hips to new position.
- Alternate sides smoothly, focusing on hip rotation.
- Minimize hand support as you progress for more engagement.
- Optionally, hinge forward over front shin to deepen stretch, keeping back straight.
Coaching Tips
Form Cues
- Rotate from hips only
- Keep spine neutral
- Engage core throughout
- Breathe steadily
- Feet stay planted
- Square torso to front leg
Breathing
Inhale to prepare for transition, exhale as you rotate hips and lower knees.
Tempo
4-0-4
Range of Motion
Achieve 90-degree angles at knees and hips for front and back legs, with full rotation from internal to external without spinal compensation.
Safety
Safety Notes
- Stop if sharp pain occurs
- Avoid if acute hip injury
- Elevate hips with block if strained
- Consult professional for pre-existing conditions
- Differentiate stretch from pain
- Move slowly to prevent strain
Spotting
No spotting needed; self-supported mobility exercise.
Common Mistakes
- Rounding lower back during lean
- Rushing transitions causing spinal twist
- Forcing 90-degree angles if tight
- Compensating with upper body
- Ignoring pinching in hips
- Leaning from waist instead of hips
When to Avoid
- Acute hip injuries
- Hip impingement
- Recent hip surgery
- Severe lower back pain
Flexibility Needed
- Basic hip flexion and rotation range
- Ability to sit cross-legged comfortably
Build Up First
- Familiarity with seated positions
- Core engagement basics
Also known as
90/90 Hip Flow, 90-90 Hip Twists
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