90/90 Hip Switch
- Pro
- Intermediate
- Mobility
The 90/90 hip switch rotates your hips between two seated shin positions, both bent to 90 degrees, as your knees swing together from one side to the other. It mobilizes the glutes and adductors through a controlled rotation rather than a stretch you hold. Intermediate exercisers use it for reps as a warmup, cooldown or recovery flow.
- Muscles
- Glutes, Adductors
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Sit with one shin in front and one to the side, both at 90 degrees.
- Keep your chest tall.
- Rotate your knees together to the other side.
- Move slowly through the hips; alternate sides.
Form cues
- Exhale as you swing your knees across.
- Feel the stretch settle into your hip socket.
- Keep your chin level and eyes forward.
Common mistakes
- Chest collapses forward during the switch. Keep your spine tall as you rotate.
- Feet drift far away from the hips. Keep your feet close to your body.
- Hands yank the body through the turn. Let your hips lead, not your hands.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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