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90-90 Hip Stretch
A bodyweight stretch that targets hip rotators, glutes, and flexors to improve internal and external rotation mobility; used for enhancing hip function, reducing tightness, and supporting posture in sedentary individuals.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abductors, Quads
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
Hip Flexors
7/10Iliopsoas
Adductors
6/10Adductor Magnus
Abductors
5/10TFL
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Rest briefly between sides
How to Perform
Sit on the floor with legs extended. Position one leg in front with knee bent 90 degrees, shin parallel to torso, foot flexed away; extend the other leg to the side with knee bent 90 degrees, shin back, foot relaxed.
- Bend front leg to place outer thigh and calf on floor, hip externally rotated.
- Bend back leg to place inner thigh and calf on floor, hip internally rotated, forming Z shape.
- Sit tall with straight spine, hands beside or behind for support.
- Lean forward from hips over front leg, chest leading.
- Hold position breathing deeply.
- Return upright and switch sides.
Coaching Tips
Form Cues
- Sit tall
- Hinge from hips
- Lead with chest
- Keep back straight
- Breathe deeply
- Relax into stretch
Breathing
Inhale to prepare, exhale as you lean forward and hold; breathe deeply to relax into the stretch.
Tempo
5-10-0
Range of Motion
Front hip externally rotates until thigh parallel to torso; back hip internally rotates with shin extended back; lean until chest nears front shin without spine rounding.
Safety
Safety Notes
- Avoid if hip impingement present
- Do not perform post hip/knee replacement without clearance
- Caution with knee issues like arthritis
- Stop if sharp pain or pinching occurs
- Warm up first
- Maintain neutral spine
Spotting
No spotting required; perform solo in safe space.
Common Mistakes
- Rounding the back
- Forcing the lean
- Uneven leg positioning
- Tensing shoulders
- Holding breath
- Ignoring pain signals
When to Avoid
- Hip impingement
- Hip or knee replacement
- Knee arthritis or meniscus tear
Flexibility Needed
- Basic hip flexion
- Ability to sit cross-legged
Build Up First
- Warm-up routine
- Familiarity with basic stretches
Also known as
90/90 Stretch, Hip Rotation Stretch, Z Hip Stretch
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