Demo & instructions
90/90 Hip Switch
Also known as: 90/90 Hip Rotation, Seated Hip Switch
Instructions
A seated drill where both knees sweep from one side to the other, rotating one hip outward and the other inward. It builds comfortable, controlled rotation in both hips at once.
- Movement
- Mobility
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–12 reps
Setup
- 1Sit on the floor with feet flat and wider than your hips, knees bent and pointing up.
- 2Place your hands on the floor behind you for support and sit tall.
Execution
- 1Let both knees fall slowly to the right until the front shin and back thigh each form roughly a right angle.
- 2Sit tall over the front shin for a moment.
- 3Lift the knees back through the middle, keeping your heels planted as pivot points.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
