hip flexors beginnerAI Tracked

90/90 Hip Stretch

Sit with both legs bent at 90 degrees in front and behind you. Deep hip opener targeting internal and external rotation. One of the best exercises for total hip mobility. Stretches both internal and external hip rotation simultaneously. Essential for anyone who sits at a desk all day.

How to Do 90/90 Hip Stretch: Step by Step

  1. Front leg: shin parallel to your chest, knee at 90°
  2. Back leg: shin parallel behind you, knee at 90°
  3. Sit tall — don't lean to one side
  4. Switch sides to stretch both hips

Common Mistakes to Avoid

  • Back knee not at 90 degrees — it drifts too straight
  • Leaning heavily to one side
  • Forcing the position instead of easing in gradually

90/90 Hip Stretch Tips

  • If this position is too intense, sit on a yoga block to elevate your hips
  • Breathe deeply and let gravity do the work — don't force it
  • Combine with pigeon pose for a complete hip mobility routine

Muscles Worked

hip flexorsglutes
Equipment No equipment needed
Tracking Hold for time

Track Your 90/90 Hip Stretch With AI

Try PushUp Pro Free