90-90 Hip Stretch
hip mobility exercises Hip rotators, piriformis, capsule
Multiplanar hip stretch for internal and external rotation control.
Execution
- Seated with front leg at 90 deg external rotation
- Back leg at 90 deg internal rotation
- Stay tall and hinge toward the front leg
- Switch sides by rotating over the hips
- 3 sets x 30-45 seconds per side
Cues
- Tall posture
- Feel the front hip stretch
- Back hip trains internal rotation
Common Errors
- Torso collapse
- Forcing range without control
- Knee discomfort (adjust angle)
Progressions
- Static -> Add hinge -> Transitions -> Loaded
Related Patterns
- hip external rotation restriction