Improve Hip Mobility with 90/90 Hip Rotation

90/90 Hip Rotation

Rep Range

Time Based

Hints

Begin seated on a flat surface like a yoga mat. Position your legs so both are bent at 90-degree angles, with only the heels touching the ground fingers pointed away from you and your slightly leaned back. When you lay the legs down to one side, the front foot is slightly more advanced than the rear foot, creating a staggered 90/90 position. Keep your hands placed behind you for balance and support. Initiate the movement by simultaneously laying both legs down to one side. Once settled, lift and rotate your knees to transition, laying them down on the opposite side, ensuring they achieve the staggered 90/90 position each time.

Common Mistakes

Consistency in foot positioning is essential. Ensure the heels of both feet remain in consistent contact with the ground throughout the movement. Avoid rushing the transitions between sides or making any jerky motions, which can result in strain or injury. Aim for a smooth, controlled transition, ensuring both legs lay down in unison.

Breathing

Inhale as you prepare to shift your legs to one side. Exhale slowly as you move and settle into the position. Use your breathing to facilitate relaxation and enhance the movement's fluidity. As you lift and rotate your knees, inhale, then exhale as you lay them down on the opposite side.

Muscle Focus

Primary Focus Area

Adductors, Glutes, Hip Flexors