90 to 90 Stretch
Description
The 90/90 stretch is a seated hip mobility exercise where both legs are positioned on the floor at 90-degree angles — the front leg in external rotation and the back leg in internal rotation. It effectively stretches both hip rotational directions simultaneously and is one of the best drills for improving overall hip mobility.
Equipment Required
90 to 90 Stretch Instructions
- Sit on the floor. Bend your right knee to 90 degrees in front of you with the outside of your right leg on the floor (external rotation).
- Bend your left knee to 90 degrees behind you with the inside of your left leg on the floor (internal rotation).
- Both shins should be roughly perpendicular to each other, forming a pinwheel shape.
- Sit up tall. Square your torso forward over your right shin.
- For a deeper stretch, lean forward over your right shin, keeping your back flat.
- Hold for 30 to 60 seconds. Breathe deeply.
- To switch sides, lift your knees and rotate both legs so the positions reverse.
- Perform 2 to 3 holds per side. Use a pillow under your hip if the position is uncomfortable.
90 to 90 Stretch Form & Visual
90 to 90 Stretch Benefits
- Stretches both hip internal and external rotation simultaneously
- One of the most effective hip mobility drills
- Improves squat depth and hip-hinge flexibility
- Helps prevent hip and knee issues
- No equipment needed
- Used by physical therapists and mobility coaches
90 to 90 Stretch Muscles Worked
- Piriformis and deep hip rotators (front leg, external rotation)
- Gluteus medius and minimus (front leg)
- Hip internal rotators (back leg)
- Tensor fasciae latae (back leg)
- Adductors (both legs)
90 to 90 Stretch Variations & Alternatives
- Pigeon Hip Stretch
- Standing Figure Four
- Standing Hip Circle
- 90/90 with Forward Lean
- 90/90 Transitions (flowing side to side)
- Elevated 90/90 (sitting on a block)
