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90-90 Supine Hip Stretch
A supine mobility stretch with hips and knees at 90 degrees, crossing one ankle over the opposite knee to target hip external rotators and glutes; improves hip mobility and core stability for better lower body function.
About Exercise
Equipment
Body Weight, Stability Ball
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Obliques
Accessory Muscles
Hamstrings
Popularity Score
6
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
9/10Glute Max, Glute Medius
Hip Flexors
6/10Iliopsoas
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques, Internal Obliques
Hamstrings
2/10Programming
Typical Rep Range
3-5 reps
Rest Between Sets
30-60 seconds • Breathe deeply between holds
How to Perform
Lie on your back on a mat with lower legs and heels on a bench or stability ball, hips and knees at 90 degrees, feet hip-width apart. Engage core to flatten low back.
- Contract abdominals to neutralize spine.
- Breathe deeply for 30 seconds to relax hips.
- Cross left ankle over right knee, keeping left knee bent at 90 degrees.
- Grasp back of right thigh with both hands.
- Pull right thigh toward chest gently, keeping right foot supported.
- Hold stretch for 30-45 seconds with deep breaths.
- Release slowly, repeat 2-5 times, then switch sides.
Coaching Tips
Form Cues
- Keep low back flat.
- Ribs down, core engaged.
- Chin tucked, neck relaxed.
- Breathe into stretch.
- Feel pull in glutes.
- Switch sides evenly.
Breathing
Inhale deeply through nose to expand belly, exhale slowly through mouth to deepen stretch and relax muscles.
Tempo
0-30-0
Range of Motion
Hips and knees at 90 degrees; pull thigh until gentle stretch in hip rotators, avoid lumbar arch or joint pain.
Safety
Safety Notes
- Avoid if acute hip or low back pain.
- Do not arch lumbar spine.
- Stop if joint pain occurs.
- Use props for support if needed.
- Maintain neutral pelvis.
- Consult professional for injuries.
Spotting
No spotting required; perform solo with focus on controlled breathing and alignment.
Common Mistakes
- Arching lower back
- Flaring ribs upward
- Holding breath
- Forcing beyond comfort
- Uneven foot pressure
- Neck straining up
When to Avoid
- Acute hip injury
- Low back pain
- Recent hip surgery
- Knee instability
Flexibility Needed
- Basic supine comfort
- Hip flexion to 90 degrees
Build Up First
- Core engagement awareness
- Neutral spine control
Also known as
Supine 90/90 Hip Rotator Stretch, 90/90 Hip Stretch, Supine Hip Rotation Stretch
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