IntermediateStretchHome or gym

90/90 Hip Stretch: Rotation You Can Actually Use

The 90/90 position trains internal and external hip rotation with both legs bent. It is quiet work that helps squat depth and single-leg balance feel less sticky.

90/90 hip stretch seated: both knees at 90 degrees, rotate and lean forward, hold and switch sides — 90/90 Hip Stretch movement illustrations

The prescription

Sets: 2 rounds
Reps: 20–30 sec each position, both sides
Rest: 20 sec
Time: About 6 min

Equipment. Bodyweight, Mat

Muscles. gluteus medius. Also gluteus maximus, adductors

Starting position

Sit with the front leg bent roughly 90 degrees in front of you and the back leg bent 90 degrees to the side.
Sit tall on both sit bones as evenly as you can.

How to move

Hinge forward over the front shin for an external-rotation stretch.
Return upright, then rotate toward the back leg for internal rotation on the front hip.
Hold each position 20–30 seconds without forcing range.
Switch leg positions and repeat.

Common mistakes

Collapsing onto one hip so the stretch is all lower back.
Forcing the knees to the floor with hands.
Holding breath through the whole set.

Variations

Pigeon stretch
Butterfly stretch

Progressions

Slightly more forward hinge when hips stay level

Regressions

Sit on a block
Smaller angles in the shins

Safety

Stretch to mild tension, not pain. Numbness, pinching, or sharp symptoms mean stop.
This is general mobility education, not medical advice or clearance after an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Home Peach Project