90/90 Hip Stretch

The 90/90 Hip Stretch simultaneously works on internal and external hip rotation, making it excellent for improving overall hip mobility. It's popular among athletes and those working on hip flexibility.

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Category: stretching
Level: intermediate
Force: static
Equipment: body only

Instructions

Sit on the floor with both knees bent at 90-degree angles, one leg in front and one behind you.
Position your front shin parallel to your body and your back shin perpendicular to your body.
Keep both knees and ankles at 90-degree angles throughout the stretch.
Sit tall through your spine and gently lean forward over your front leg if comfortable.
Hold the stretch for 45-60 seconds, feeling it in both hips differently.
Carefully switch the position of your legs and repeat on the opposite side.

Tips

Focus on keeping both hips squared and level throughout the stretch
Sit on a cushion if you have difficulty maintaining the position
Breathe deeply and allow your hips to gradually open up
Avoid forcing the position if it causes knee discomfort

Common mistakes

Allowing one hip to lift off the ground instead of keeping both down
Forcing the knees into 90 degrees when lacking the mobility
Rounding the back instead of maintaining a tall spine

Safety

This stretch requires significant hip mobility and should be avoided with knee injuries or hip impingement. Progress gradually and use props as needed.

Variations

Modified 90/90 with props
90/90 with forward fold
90/90 with rotation
Pigeon Pose
Figure Four Stretch