90/90 Hip Stretch
Bodyweight, glutes
The 90/90 hip stretch sits on the floor with the front shin across the body and the back thigh out to the side, both knees bent at right angles. It stretches the hips in both directions of rotation. It suits anyone who wants more range in the hips.
Setting up
- Sit on the floor with the front shin lying across in front of you, knee bent 90 degrees.
- Set the back thigh out to the side with its shin pointing back, knee also bent 90 degrees.
- Place the hands on the floor beside you.
How to do a 90/90 hip stretch
- Sit tall with the chest over the front shin.
- Hinge forward from the hips over the front shin.
- Reach the hands forward along the floor.
- Hold for several slow breaths.
- Sit up, then switch the legs to the other side.
Breathing. Breathe slowly and deeply through the hold.
Muscles worked
- Mainly
- Glutes
- Also
- Hip flexors and adductors
Common mistakes
- Rounding the back to fold lower. The stretch comes from the hips, so lead with the chest.
- Hips lifting off the floor. Both sides of the seat should stay down, so lean less if they lift.
- Forcing the knees down. The range opens with time, so let the knees rest where they are.
Easier and harder
- Easier
- Figure-4 Glute Stretch
- Harder
- Pigeon Pose
Guide
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