Full exercise libraryBeginner
90/90 Hip Stretch
Works internal and external hip rotation. Improves hip mobility for squats, lunges, and running.
AdductorsGlutesHip flexorsNo equipment
How to perform
- 1.Seated on the floor, front leg bent at 90°, back leg also at 90°
- 2.Torso upright, weight distributed on both hips
- 3.Lean toward the front leg or rotate the torso — depending on the goal
- 4.Hold 30-60 seconds per side
Common mistakes
- Knee pain — the leg isn't set at 90°
- Rounding the back when leaning forward
Tips
- Place a pad under the pelvis if you can't sit evenly yet
Limitations
Use caution with issues in: knees. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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