90/90 Hip Switches
A seated hip-mobility drill that rolls both knees from one 90/90 position to the mirrored side with the pelvis grounded.
- Works
- Glutes
- Equipment
- Bodyweight
How to
- 1Sit tall on the floor in a 90/90: front shin across, back shin behind, both knees bent about 90 degrees.
- 2Clasp your hands at the chest and keep both sit bones on the floor.
- 3Keep both knees bent as you lift them just enough to roll both legs toward the opposite side.
- 4Finish in the mirrored 90/90 with both knees and both shins resting on the floor.
- 5Stay tall through the chest and do not let either knee straighten during the switch.
- 6Reverse the same path back to the start and continue alternating sides.
Common mistakes
- Letting the pelvis lift or rock so the switch becomes a sit-up instead of a hip rotation.
- Straightening one knee to cheat the range instead of keeping both joints at 90 degrees.
- Collapsing the chest or rounding the lower back as the legs change sides.
- Planting the hands on the floor when the clip shows them clasped at the chest.