Stretching

90/90 Hip Stretch exercise

The 90/90 hip stretch is a mobility exercise that targets the hips, glutes, and lower back. It helps improve internal and external hip rotation, reduce stiffness, and enhance flexibility for better squat and lunge performance.

90/90 Hip Stretch exercise demonstration

How to perform 90/90 Hip Stretch

  1. Sit on the floor with your front leg bent at 90 degrees and your back leg also bent at 90 degrees behind you.
  2. Keep your front shin parallel to your torso and your torso upright.
  3. Slowly lean forward over your front leg until you feel a stretch in the outer hip and glute.
  4. Hold this position for 20–30 seconds while breathing deeply.
  5. Return to the upright position, then rotate your torso toward the back leg to stretch the inner hip.
  6. Hold again for 20–30 seconds, then switch sides and repeat.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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