90/90 Hip Stretch

The gold standard for hip internal and external rotation. By placing both knees at 90 degree angles, you address both sides of hip mobility simultaneously — particularly effective for anterior pelvic tilt, hip pain, and lower back tightness.

90/90 Hip Stretch

Duration

3 min

Hold

90s

Sets

How to do it

1
Sit on the floor with both legs bent to 90 degrees, one leg in front and one angled behind.
2
Your front shin should be roughly perpendicular to your torso.
3
Sit tall and press both sit bones toward the floor as evenly as possible.
4
To deepen the stretch, hinge forward at the hips over your front shin, keeping a tall spine.
5
Hold 60 to 90 seconds per side, then switch which leg is in front.

Benefits

Improves both hip internal and external rotation simultaneously
Reduces anterior pelvic tilt through combined hip mobility work
Addresses hip asymmetries that drive lower back and knee problems

Common mistakes

Letting the back hip lift off the floor to compensate for tightness
Collapsing the torso into a forward slump when hinging forward
Not staying in the position long enough, mobility adapts with time, not repetition