About this exercise
A dynamic hip mobility drill performed in the 90/90 seated position that rotates both legs simultaneously from external to internal rotation — and back — progressively improving hip joint range of motion and reducing stiffness.
Dynamic 90-90 Hip Twist
Step by step instructions, muscle activation and variants for the Dynamic 90-90 Hip Twist.
EasyGlutesInner thighs
How to Perform
- Sit on the floor with both legs bent to 90 degrees: front leg with the shin parallel in front of you, back leg with the shin parallel to your side
- Sit tall, place your hands lightly on the floor for balance, and keep your spine neutral
- Rotate both legs in unison by twisting through the hips, transitioning to the opposite 90/90 configuration
- As you rotate, let your knees pass through the midline — avoid pushing them forcefully to the floor
- Pause briefly in the new position, then rotate back to the start
- Continue flowing back and forth for the prescribed number of reps per side
Muscle Activation
Primary
GlutesInner thighs
Secondary
HamstringsOuter thighs
About the Dynamic 90-90 Hip Twist
The Dynamic 90-90 Hip Twist 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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