
90/90 Hip Stretch
Unlock hip mobility with this comprehensive stretch position. Addresses internal and external rotation simultaneously.
Focus Areas
Prerequisites

90/90 Hip Stretch
Unlock hip mobility with this comprehensive stretch position. Addresses internal and external rotation simultaneously.
Prerequisites
The 90/90 hip stretch positions both legs at 90-degree angles while seated, creating external rotation in the front hip and internal rotation in the rear hip. This position comprehensively addresses hip mobility in multiple planes, making it one of the most effective positions for improving hip function. The stretch reveals and addresses imbalances between sides while providing clear progression markers.
Beyond Movement uses the 90/90 position as both assessment and intervention for hip mobility. The position immediately reveals restrictions in rotation, allowing targeted work on limitations. We progress from passive holding to active movements within the position, including transitions between sides and lifting variations. This comprehensive approach creates lasting improvements in hip function rather than temporary flexibility.
Regular 90/90 practice transforms hip mobility and movement quality. Improved rotation reduces compensatory patterns that lead to back and knee pain, while enhanced hip function improves athletic performance. The position particularly benefits those with sedentary lifestyles, as it addresses the exact restrictions created by prolonged sitting. Martial artists and dancers appreciate the improved range of motion for their specific movements.
Prerequisites
Master these skills first:
- Ability to sit on floor
- Basic hip awareness
- No acute hip pain
- Patience with restrictions
Common Mistakes
Avoid these errors:
-
Forcing shin position
Instead: Work within range
-
Leaning away
Instead: Keep upright torso
-
Ignoring rear hip
Instead: Address both sides
-
Static only
Instead: Add movement variations
-
Comparing sides
Instead: Work each individually
Related Skills
Foundation
Deep Squat
Reclaim this fundamental human position. Essential for hip health, mobility, and functional movement patterns.
Variation
Couch Stretch
Unlock tight hip flexors with this intense stretch. Named for its use of a couch but devastatingly effective for modern hips.
Progression
Pancake Stretch
Achieve remarkable hip flexibility with this wide-legged forward fold. Essential for press handstands and advanced movement patterns.
Progression
Middle Splits
Achieve maximum hip flexibility with full straddle splits. This challenging flexibility goal enhances athletic performance and movement quality.
Learn This Skill In These Classes
Ready to Master 90/90 Hip Stretch?
Start your journey with a professional assessment and personalized training plan.
Book Your Assessment