Animated stretch preview.
hips
90/90 Hip Switch
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Sit in a 90/90 shape and rotate both knees side to side with control.
- 3Keep your hands behind you if needed. Move slowly and let the hips lead the switch.
- 4Hold the stretch for 120 seconds, then release gradually and notice how hips feels before repeating or switching sides.
Voiceover
Keep your hands behind you if needed. Move slowly and let the hips lead the switch.
Keep your hands behind you if needed. Move slowly and let the hips lead the switch.
Description
Adult doing 90/90 hip switch on mat, modern mobility app image.
Benefits
- Targets hips, glutes, rotators with a clear, repeatable setup.
- Builds usable hip range for sitting, squatting, walking, and training.
- Fits into short routines because the working time is 2 minutes or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if hips starts to guard.
- Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
- Let glutes stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Forcing the knee or low back to compensate for limited hip range.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with 90/90 Hip Switch
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