Exercise

Hip 90/90

The hip 90/90 position deeply stretches the external rotators of the hip by stacking one leg on top of the other at a 90-degree angle. Keep your torso upright and lean forward from the hips to intensify the stretch in the glutes and hip external rotators.

Also called: 90/90 Hip Stretch, 90 90 Stretch · Equipment: stretching

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How to do it

Step by step

  1. Sit on the floor and bring your right leg in front of you with the knee bent at 90 degrees.
  2. Stack your left leg on top of your right leg, also bent at 90 degrees, creating a square shape.
  3. Keep your torso upright and place your hands behind you for support.
  4. Slowly lean your torso forward over your legs, stopping when you feel a stretch.
  5. Hold for 20-30 seconds, then switch sides.
Muscles worked

What it trains

Mainly Glutes, Hip Flexors.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the hip 90/90 in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.