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90/90 Switch

Step by step instructions, muscle activation and variants for the 90/90 Switch.

EasyAbsGlutes

About this exercise

The Shin Box Switch (also called the 90/90 Switch) is a hip mobility drill in which you rotate between two 90/90 shin box positions on the floor. It builds internal and external hip rotation, strengthens the hip capsule, and is a foundational movement for athletic hip health.

How to Perform

  • Sit on the floor with both legs bent at 90 degrees to the side — one leg in front (external rotation) and one leg behind (internal rotation)
  • Place your hands lightly on the floor for balance
  • Drive through your knees and feet to lift your hips slightly off the floor
  • Rotate your hips and swing both legs to switch to the opposite shin box position
  • Lower your hips back down with control
  • Continue alternating sides for the desired number of repetitions

Muscle Activation

Primary
AbsGlutesCoreObliquesInner thighs
Secondary
QuadricepsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the 90/90 Switch

The 90/90 Switch 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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