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.
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
- Strength · Stability
