Smart Workout Diary

90/90 Hip Switch

The 90/90 Hip Switch is a seated hip-mobility drill in which the knees move side to side between 90/90 positions. It develops active internal and external hip rotation while engaging the glutes and thigh muscles for control. It can support hip mobility, lower-body movement quality, and preparation for squats, lunges, and athletic activity.

Demonstration

90/90 Hip Switch — demonstration 1
90/90 Hip Switch — demonstration 2

Instructions

  1. Sit upright on the floor with both knees bent and feet wider than hip width. Place your hands behind you for support if needed.
  2. Set the first 90/90 position: lower both knees to one side, with the front leg externally rotated and the back leg internally rotated. Keep both knees bent near 90 degrees.
  3. Lift and rotate both knees through the center under control, using your hips rather than swinging your feet or torso.
  4. Lower to the other side into the opposite 90/90 position. Let the knees descend only as far as you can control without pain or forcing the range.
  5. Alternate smoothly from side to side for the planned repetitions, breathing steadily and keeping the movement deliberate.
Muscle Group
Glutes
Other Muscle Groups
Hip Adductors
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Start supported: keep your hands on the floor behind you until you can move without leaning excessively.
  2. Move slowly: avoid using momentum; controlled hip rotation is more important than speed.
  3. Respect your range: do not force the knees to the floor or push through sharp pain.
  4. Keep breathing: exhale gently as you rotate and avoid holding your breath.
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