Back to Exercises
Strength Training
90/90 Hip Switch
Beginner
About This Exercise
Dynamic hip internal and external rotation drill. Addresses the hip mobility deficit that causes poor squat depth and lunge instability.
1Setup
Sit on the floor with both knees bent at 90 degrees. Front leg: shin parallel in front of you (external rotation). Back leg: shin to the side (internal rotation). Sit tall.
2Execution
Keeping your feet planted, rotate both knees to the opposite side so your front and back legs switch roles. Move slowly and with control. Your torso stays upright and facing forward throughout.
Pro Tips
- Keep both glutes on the floor throughout the transition
- Move slowly — 3 seconds per transition
- Sit as tall as possible — do not slump
- If one side feels tighter, spend extra time there
Safety Notes
- !If you feel knee pain (not hip tightness), reduce range of motion or elevate on a cushion
Train This Exercise
Quick workout with this exercise