90-90 Hip Stretch

A deep hip flexor and external rotator stretch performed from a 90-90 position to improve hip mobility.

Instructions

1. Lie on your back with both legs bent and feet flat on the floor, knees at hip-width distance apart.
2. Lift one leg and cross the ankle over the opposite knee, creating a 90-degree angle at both hips and knees.
3. Clasp your hands behind the thigh of the bottom leg and gently pull it toward your torso.
4. Keep your head and shoulders relaxed on the floor throughout the stretch.
5. Hold the stretched position for 20-30 seconds while breathing steadily.
6. Release and repeat on the opposite side.

Tips

• This is an advanced stretch best suited for people with good hip flexibility; modify by holding with just one hand if needed.
• Never force the stretch; let gravity and gentle pressure do the work.
• The stretch should be felt in the glutes and outer hip of the crossed leg.
• Performing this stretch regularly improves hip mobility and helps prevent lower back pain.
• This is an excellent pre-workout or post-workout hip mobility drill.