90-90 Hip Stretch
Sit with both knees bent at 90 degrees and rotate between sides, keeping the chest tall to open the hips.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Hip flexors
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Baseline Assessment: Week 1 · Session 1 · Movement screen + upper baselineReps per side, hold each for 20 seconds.1×5 @ BW
Alternatives
Other exercises for the glutes, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the 90-90 Hip Stretch work?
- The 90-90 Hip Stretch mainly works the glutes and hip flexors.
- What equipment do you need for the 90-90 Hip Stretch?
- None: it is a bodyweight exercise.
- How many sets and reps of the 90-90 Hip Stretch?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the 90-90 Hip Stretch?
- B-Stance Hip Thrust, Band Hip Thrust, Band Monster Walk and Band Pull-Through work the same main muscle.
Program it for your clients
Coaches add the 90-90 Hip Stretch to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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