Hip 90-90 Switch

A hip mobility stretch performed on the ground where you alternate between two 90-90 positions, improving external and internal hip rotation on both sides.

Instructions

1. Sit on the ground with your left hip on the mat, left leg bent at 90 degrees in front of you with your shin parallel to your body.
2. Your right leg is also bent at 90 degrees behind you with your shin perpendicular to your torso.
3. Keep your torso upright or lean slightly forward into the stretch, feeling tension in your hip and glute.
4. Hold this position for 20-30 seconds while breathing deeply.
5. Rotate your torso and switch sides, bringing your right leg in front and left leg behind.
6. Hold the opposite side for the same duration.

Tips

• Move slowly and deliberately between positions to avoid injury
• Breathe deeply into the stretch to allow your muscles to relax
• Keep your back relatively straight during the stretch
• Only move as far into the stretch as is comfortable
• This is an excellent mobility drill to perform regularly for hip health