90-90 Hip Rotation
Sit on the floor with one leg bent in front at 90 degrees and the other bent out to the side at 90 degrees. Keep your torso tall and your chest open as you rotate both knees across to the opposite side, switching the front and back legs. Move slowly and stay grounded through your hips, letting the rotation come from the hip joints rather than your lower back. Hold each end position briefly to feel the internal and external rotation before switching.
GLUTES · LOWER BODY
How it is executed
- Sit on the floor with one leg bent in front at 90 degrees and the other bent out to the side at 90 degrees.
- Keep your torso tall and your chest open as you rotate both knees across to the opposite side, switching the front and back legs.
- Move slowly and stay grounded through your hips, letting the rotation come from the hip joints rather than your lower back.
- Hold each end position briefly to feel the internal and external rotation before switching.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
RIR (reps in reserve)RIR is how many repetitions someone could still have completed at the end of a set before reaching technical failure.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Training volume calculatorHow many weekly sets a muscle gets
