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
Common Mistakes
Common mistakes content is coming soon.
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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