90/90 Hip Stretch

About This Exercise

A static hip-mobility hold in the 90/90 stance: front leg bent at 90 degrees on the floor (shin parallel to torso), back leg bent at 90 degrees to the side (shin in line with hip). The athlete sits tall with both knees stacked at 90 degrees, leaning slightly forward over the front leg to load the front hip into external rotation, then sitting back to load the trailing hip into internal rotation. Distinct from 90/90 Hip Switch (dynamic switching drill — alternates legs without holding) and 90/90 Hamstring (hamstring-focused supine variant). The static hold trains end-range hip rotation capacity for athletes whose rotation is limited by hip mobility.

1Setup

Sit on the floor. Bend the front leg to 90 degrees with the shin parallel to the front of your torso. Bend the back leg to 90 degrees out to the side — back-leg knee aligned with the hip, shin running directly out to the side. Sit tall, both sit-bones grounded, hands resting on the floor or front knee for balance.

2Execution

Hold the 90/90 position. To deepen the front hip external-rotation stretch, slowly hinge forward over the front shin, keeping the spine long. To shift to the trailing hip internal-rotation stretch, sit back upright and lean slightly toward the back leg. Hold for the prescribed time, then switch sides by reversing the leg setup.

Pro Tips

• Sit tall — collapsing the chest closes off the hip ranges you are trying to open
• Both sit-bones stay grounded; do not lift the back-leg sit-bone
• Move slowly into and out of the lean — let the hips release rather than forcing range
• For golfers: targets the rotation capacity that gates a full backswing arc