90-90 Hip Stretch
Multiplanar hip stretch for internal and external rotation control.
hip mobility exercises Hip rotators, piriformis, capsuleExecution
- 1Seated with front leg at 90 deg external rotation
- 2Back leg at 90 deg internal rotation
- 3Stay tall and hinge toward the front leg
- 4Switch sides by rotating over the hips
- 53 sets x 30-45 seconds per side
Cues
- Tall posture
- Feel the front hip stretch
- Back hip trains internal rotation
Common Errors
- Torso collapse
- Forcing range without control
- Knee discomfort (adjust angle)
Progressions
- 1Static -> Add hinge -> Transitions -> Loaded
Related Patterns
hip external rotation restriction
