Dynamic 90 90 Hip Twist
Description
The dynamic 90 90 hip twist is a hip mobility drill that switches between left and right 90 90 positions. The motion trains both internal and external hip rotation simultaneously.
Equipment Required
Dynamic 90 90 Hip Twist Instructions
- Sit on the floor with one leg bent at 90 degrees in front and the other bent at 90 degrees to the side.
- Both knees should be on the floor in their bent positions.
- Place hands on the floor at your sides for stability.
- Brace the core and lift the chest tall.
- Pivot the hips to flip both legs to the opposite 90 90 position.
- Try to keep both knees on the floor throughout the transition.
- Hold briefly in the new 90 90 position.
- Continue switching sides for the full set.
Dynamic 90 90 Hip Twist Form & Visual
Dynamic 90 90 Hip Twist Benefits
- Improves internal and external hip rotation.
- Opens tight hip capsules.
- Strengthens the hip rotators.
- Excellent before squats and lunges.
- No equipment needed.
- Carryover to athletic hip movement.
Dynamic 90 90 Hip Twist Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip flexors
- Adductors
Dynamic 90 90 Hip Twist Variations & Alternatives
- 90 90 Stretch
- Pigeon Pose
- Frog Stretch
- Lizard Pose
