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Exercises/90/90 Hip Switch
MobilityBeginner

90/90 Hip Switch

A seated drill that rotates both hips between internal and external rotation by switching the legs side to side in a 90/90 position.

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Primary muscles

  • Glutes (Gluteus Maximus)
  • Gluteus Medius

Secondary muscles

  • Hip Flexors
  • Adductors
  • Hip Abductors
Sets
1–2
Reps
6–10 per side
Rest
0–30s

How to perform

90/90 Hip Switch movement

Main muscles working (thicker lines)

Starting position

Seated with both knees bent to about 90 degrees, feet wider than hips, hands on the floor behind you.

  1. 1

    Let both knees fall to one side so the front leg is in external rotation and the back leg is in internal rotation.

  2. 2

    Sit tall over the front shin for a breath.

  3. 3

    Lift both knees and rotate them through the centre to the other side.

  4. 4

    Continue alternating sides with control.

Breathing: Breathe steadily, exhaling as the knees settle to each side.

Coaching tips

  • Sit tall through the spine

  • Keep feet planted as the knees rotate

  • Move slowly through the middle

Common mistakes

  • Slumping the lower back

  • Letting the feet slide around

  • Forcing the knees to the floor

Safety notes

  • Keep hands behind you for support and stay in a pain-free range for the knees and hips.

Details

Body parts
Hips · Glutes
Equipment
Bodyweight
Movement
Mobility · Rotation
Exercise type
Mobility
Training goals
Mobility · Flexibility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Hip CARsBeginner→
  • Pigeon PoseIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.