90-90 Hip Stretch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

90-90 Hip Stretch

Step by step instructions, muscle activation and variants for the 90-90 Hip Stretch.

EasyGlutesInner thighs

About this exercise

The 90/90 Stretch is a seated hip mobility exercise where both legs are positioned with the hip and knee bent to 90 degrees — one leg in front and one behind. This position simultaneously targets the internal rotation of the front hip and the external rotation of the back hip, making it one of the most effective drills for overall hip mobility.

How to Perform

  • Sit on the floor and position your front leg with the hip and knee at 90 degrees, shin parallel to your torso
  • Place the back leg to the side with the hip and knee also at 90 degrees, shin pointing behind you
  • Sit tall with both sit bones aiming toward the floor and hands lightly on the ground for support
  • Gently press both knees downward to increase the stretch
  • Lean slowly forward over the front leg, hinging at the hip, to deepen the stretch
  • Hold the position for the desired duration, breathing steadily
  • Switch legs and repeat on the other side

Muscle Activation

Primary
GlutesInner thighs
Secondary
HamstringsLower back

Common Mistakes

Common mistakes content is coming soon.

About the 90-90 Hip Stretch

The 90-90 Hip Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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