Exercise
90/90 Stretch
How to Perform - 90/90 Stretch
- Sit on the floor with your right leg positioned at a 90-degree angle in front of your body and your left leg positioned at a 90-degree angle to your left side.
- Keep your right knee on the floor with your foot facing left, and keep your left knee on the floor with your foot facing backward.
- Maintain a tall spine with both sit bones firmly on the ground and your hands placed on the floor in front of you for support.
- Inhale deeply and lengthen your spine, then exhale as you gently rotate your torso toward your front (right) leg while keeping your hips stable.
- Hold this position for 3-5 deep breaths, focusing on relaxing into the stretch while maintaining proper alignment in your hips and spine.
- Return to center, then rotate your body to face forward again before switching leg positions.
- Repeat the setup with your left leg in front at 90 degrees and your right leg out to the side at 90 degrees.
- Perform the same rotation toward your front (left) leg, breathing deeply and holding for 3-5 breaths before returning to center.
Important information
- Keep both sit bones firmly planted on the ground throughout the exercise to ensure proper hip positioning and maximize the stretch benefits.
- If you experience any pinching sensation in your hips, slightly adjust your leg position until you feel a comfortable stretch.
- Focus on rotating from your core rather than just leaning forward to achieve proper muscle engagement.
- Begin with shorter hold times (15-20 seconds) if you're new to this stretch, gradually increasing duration as your mobility improves.
Primary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.
The 90/90 Stretch is a gentle yet highly effective mobility exercise that targets multiple areas of the lower body simultaneously, making it perfect for beginners looking to improve their hip function. This versatile stretch primarily engages the glutes and hip flexors, providing a deep release in areas that commonly become tight from prolonged sitting or intense workouts. As both a recovery tool and preparatory movement, the 90/90 Stretch earns its place in cool-down routines, recovery sessions, and warm-ups alike. Its ability to open the hips in multiple planes of motion makes it particularly valuable before activities requiring hip mobility, such as squats, lunges, or athletic movements that involve changing direction.
What makes the 90/90 particularly special is how it combines stretching and mobility work in one efficient position. The stretch addresses external and internal rotation of the hips simultaneously, which helps restore natural movement patterns that may become restricted through daily activities or exercise. Many fitness professionals consider this movement a cornerstone of hip maintenance, especially for those dealing with discomfort or restrictions in their hip complex. Regular practice of the 90/90 Stretch can progressively improve your overall hip mobility, potentially enhancing athletic performance and reducing the risk of compensatory movements that might lead to injury.
The beauty of this stretch lies in its simplicity and adaptability: it can be modified to accommodate different flexibility levels, making it accessible to virtually anyone. For optimal results, the 90/90 Stretch works best when performed consistently as part of a comprehensive mobility routine. Many find it beneficial to incorporate this movement daily, particularly after long periods of sitting, to reset hip positioning and maintain healthy movement patterns in this crucial joint complex.
FAQ - 90/90 Stretch
The 90/90 Stretch primarily targets the hip rotators, glutes, and hip flexors while also engaging the lower back and core stabilizers. It's especially effective at addressing both internal and external hip rotation simultaneously, making it more comprehensive than many other hip mobility exercises.
Yes, the 90/90 Stretch is generally safe for those with knee issues when performed correctly, as it places minimal stress on the knee joints. If you experience discomfort, try placing a folded towel under your knees for extra cushioning, and focus on keeping the movement in your hips rather than forcing the knees.
Hold each position of the 90/90 Stretch for 30-60 seconds, breathing deeply to enhance the release. For therapeutic purposes or significant mobility restrictions, you might benefit from longer holds of 1-2 minutes per side, performed 1-3 times.
The most common mistakes include rounding the lower back instead of maintaining a neutral spine, rushing through the positions rather than holding them, and forcing the stretch beyond comfortable limits. Focus on proper alignment by sitting tall through your spine and allowing your body to ease into the stretch gradually with each breath.
For optimal results, include the 90/90 Stretch 3-5 times per week, particularly after sitting for extended periods or following lower body workouts. Daily practice can be beneficial if you have significant hip mobility restrictions or if you spend most of your day seated at a desk.
