Mobility

90/90 Hip Switch

by Kaira

Takes the hips through inward and outward rotation, the directions a chair almost never asks for.

How to do it

  1. Sit on the floor with one leg bent in front at 90 degrees and the other bent behind at 90 degrees.
  2. Sit as tall as you can; hands behind you for support is fine.
  3. Lift both knees and sweep them across to the other side, landing in the mirror position — let the knees stay light, never pressed into the floor.
  4. Move slowly — one switch is one rep.
Supine Figure-Four StretchGlutes · Beginner · 2 × 40 sDeep Squat HoldQuads, Glutes · Intermediate · 2 × 40 sWorld's Greatest StretchInner thighs, Glutes, Quads · Intermediate · 2 × 30 sBarbell Hip ThrustGlutes · Intermediate · 3 × 10Dumbbell Hip ThrustGlutes · Beginner · 3 × 12Glute BridgeGlutes · Beginner · 3 × 12

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

90/90 Hip Switch — how to do it, muscles worked · Sport AI