90/90 Stretch

The ultimate hip rotation stretch — addresses both internal and external rotation simultaneously for complete hip mobility

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⚡ Quick Reference

Aspect	Details
Pattern	Mobility, Static Stretch
Primary Muscles	Hip External Rotators, Hip Internal Rotators
Secondary Muscles	Glutes, Piriformis, Adductors
Equipment	Bodyweight only
Difficulty	⭐ Beginner
Priority	🟢 Common

Movement Summary

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🎯 Setup

Starting Position

1. Starting position: Sit on the ground with plenty of space around you
2. Front leg: Right leg bent 90 degrees in front, knee and hip at 90° angles
3. Front shin: Perpendicular to your torso, foot flexed
4. Back leg: Left leg bent 90 degrees behind, shin parallel to shoulders
5. Hip alignment: Both sit bones on ground, torso upright
6. Hand placement: Hands on ground in front or to sides for support

Equipment Setup

Equipment	Setting	Notes
Mat	Yoga mat or padded surface	Protects knees during extended holds
Elevation (optional)	Yoga block, folded blanket, or cushion	Use if hips lift off ground
Space	4x4 feet clear area	Enough room to position legs comfortably
Footwear	Barefoot	Better proprioception and ankle mobility

Setup Cue

"Stack your front shin perpendicular to your body, back shin parallel to your shoulders — both at 90 degrees. If your hip lifts off the ground, that's your cue to sit on a block."

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🔄 Execution

The Movement

🔷 Base Position

What's happening: Establishing the foundational stretch position

1. Sit in 90/90 configuration with right leg forward
2. Keep both hips pressed firmly to the ground
3. Sit as tall as possible, engaging core
4. Breathing: Deep, relaxed breathing throughout

Hold duration: 30-60 seconds

Feel: Stretch in right outer hip/glute, left inner hip/groin

⬇️ Deepening the Stretch

What's happening: Increasing stretch intensity (optional)

1. From base position, maintain upright torso
2. Gently press front knee toward ground
3. Or shift weight slightly forward
4. Breathing: Exhale as you deepen, stay relaxed

Progression: Only deepen if base position feels comfortable

Feel: Increased stretch intensity, particularly in front hip

🙇 Forward Fold (Advanced)

What's happening: Maximum stretch variation

1. From base position, walk hands forward
2. Hinge at hips, leading with chest
3. Lower torso toward front shin
4. Breathing: Long, slow exhales to relax into position

Warning: Only for those comfortable in base position

Feel: Deep stretch in front hip external rotators

🔄 Switch Sides

What's happening: Transitioning to opposite side

1. Come out of stretch slowly
2. Switch leg positions (left forward, right back)
3. Re-establish alignment before holding
4. Breathing: Normal breathing during transition

Important: Hold each side for equal duration

Key Cues

Primary Cues

• "Both hips glued to the ground" — prevents compensation
• "Sit tall, proud chest" — maintains proper stretch position
• "Breathe into the stretch" — relaxation deepens the stretch
• "Front shin perpendicular, back shin parallel" — alignment check

Hold Duration Guide

Goal	Duration Per Side	Breathing Approach
Warm-up	20-30 seconds	Natural, relaxed breathing
Mobility Work	45-90 seconds	Long exhales, progressive relaxation
Cool-down	60-120 seconds	Slow, meditative breathing

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💪 Muscles Worked

Activation Overview

Primary Muscles Stretched

Muscle	Action	Activation
Hip External Rotators (Front)	Stretched in externally rotated position	█████████░ 90%
Hip Internal Rotators (Back)	Stretched in internally rotated position	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Glutes (Front)	Deep gluteal stretch, particularly gluteus medius/minimus	███████░░░ 75%
Piriformis	Deep hip rotator stretch	███████░░░ 70%
Adductors (Back)	Inner thigh stretch on back leg side	██████░░░░ 65%

Stabilizers

Muscle	Role
Core	Maintains upright posture during hold
Spinal Erectors	Supports spine in neutral position

Stretch Emphasis

To emphasize external rotation (front leg): Lean slightly forward, press front knee toward ground To emphasize internal rotation (back leg): Sit more upright, focus on settling back hip to ground For balanced development: Hold both sides equally, maintain neutral torso

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Back hip lifting off ground	One sit bone elevates	Compensation, not getting full rotation	Sit on yoga block to elevate entire pelvis
Leaning back	Torso reclines away from stretch	Reduces stretch effectiveness significantly	Engage core, actively sit taller
Front knee not at 90 degrees	Leg too straight or too bent	Changes muscle targeting	Reset leg to proper 90° angle
Forcing the stretch	Pushing too hard into position	Risk of injury, muscle guarding	Back off 10-20%, find sustainable position
Holding breath	Breath-holding during stretch	Increases muscle tension, limits gains	Focus on slow, continuous breathing

Most Common Error

Back hip lifting off the ground — this is the #1 compensation pattern. If you can't keep both sit bones grounded, you MUST elevate your hips on a block or cushion. Forcing it won't help and may cause discomfort.

Self-Check Checklist

• Both sit bones firmly on ground (or both on block)
• Front shin perpendicular to torso
• Back shin parallel to shoulders
• Torso upright, not leaning back
• Breathing slowly and continuously
• Stretch sensation in hips, not pain

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🔀 Variations

By Intensity

Standard 90/90

Component	Description
Setup	Basic 90/90 position, torso upright
Hold	Static hold, 30-60 seconds
Best For	Building baseline hip rotation

Elevated (Easier)

Component	Description
Setup	Sit on yoga block or folded blanket
Benefit	Reduces hip rotation demand
Best For	Limited mobility, beginners

Forward Fold (Harder)

Component	Description
Setup	Standard 90/90, then fold forward
Intensity	Much deeper stretch
Best For	Advanced practitioners

Regression Options

Variation	Change	Why
Seated on Block	Elevate hips 4-6 inches	Makes position accessible
Butterfly Stretch	Simpler hip opener	Less technical setup
Figure-Four Supine	Lying on back	Gravity-eliminated version

Progression Options

Variation	Change	Why
90/90 Forward Fold	Add forward lean	Intensifies stretch
90/90 Hip Switch	Add dynamic movement	Builds rotational control
Shinbox Get-Up	Add standing transition	Functional strength application

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📊 Programming

Hold Duration by Goal

Goal	Sets	Hold Per Side	Rest Between Sides	Total Time
Warm-up	1-2	20-30s	Minimal	1-2 minutes
Mobility Session	2-3	60-90s	15-30s	5-8 minutes
Cool-down	1-2	60-120s	Minimal	3-5 minutes

Workout Placement

Program Type	Placement	Rationale
Strength training	Post-workout cool-down	Static stretching after training
Mobility-focused	Main movement block	Can be primary focus
Pre-lower body	After dynamic warm-up	Light hold (20-30s) to open hips
Daily practice	Morning or evening routine	Standalone hip maintenance

Frequency

Training Level	Frequency	Duration Per Side
Beginner	3-4x per week	30-45 seconds
Intermediate	5-7x per week	45-60 seconds
Advanced	Daily	60-90 seconds + variations

Progression Scheme

Programming Note

This is a STATIC stretch. Best performed when muscles are warm (post-workout) or as part of dedicated mobility work. Avoid long holds (>30s) immediately before explosive or heavy lifting.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Butterfly Stretch	Very limited hip mobility
Figure-Four Stretch	Can't sit comfortably in 90/90
Supine Hip Rotations	Need gravity-eliminated option

Progressions (Harder)

Exercise	When Ready	Link
90/90 Hip Switch	Can hold comfortably, want dynamic movement
Shinbox Get-Up	Ready to add functional strength
Pigeon Pose with Quad Stretch	Want to combine hip + quad stretch

Alternatives (Same Goal, Different Movement)

Static Hip Openers

Alternative	Difference
Pigeon Stretch	Similar external rotation, different angle
Figure-Four Stretch	Lying option, less intense

Dynamic Hip Mobility

Alternative	Difference
90/90 Hip Switch	Active, dynamic version
Hip CARs	Full circular rotation pattern

Functional Hip Work

Alternative	Difference
Cossack Squat	Loaded, functional movement
Lateral Lunge	Standing, dynamic option

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Hip impingement/FAI	Pinching in deep hip flexion	Elevate hips, reduce fold depth
Knee meniscus issues	Pressure on bent knee	Use thick padding, reduce hold time
Sciatica	Nerve tension	May help or irritate — test cautiously
Recent hip surgery	Healing tissue restrictions	Wait 3-6 months, get surgeon clearance

Stop Immediately If

• Sharp pain in hip joint (front of hip, groin, or deep in socket)
• Knee pain beyond mild discomfort
• Numbness, tingling, or shooting pain down leg
• Clicking or popping with pain

Safe Practice

Guideline	Rationale
Use elevation if needed	Better alignment beats forced position
Warm up first	Cold muscles resist stretching
Never bounce	Static stretch requires sustained, gentle tension
Breathe continuously	Breath-holding increases tension
Progress gradually	Hip capsule adapts slowly over weeks/months

Common Sensations (Normal vs. Concerning)

Normal	Concerning
Moderate stretch/pulling in outer hip	Sharp, stabbing pain in hip joint
Inner thigh stretch on back leg	Knee pain (joint, not muscle)
Feeling of "tightness" or resistance	Pinching sensation in front of hip
Mild fatigue from holding position	Nerve symptoms (numbness, tingling, shooting pain)

Important Note

If you have a history of hip labral tears, FAI (femoroacetabular impingement), or other hip pathology, consult a physical therapist before adding this to your routine. While generally beneficial, individual anatomy matters.

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🦴 Joints Involved

Joint	Action	ROM Required	Mobility Demand
Hip	External rotation (front), Internal rotation (back)	45° ER, 35° IR	🔴 Very High
Knee	Flexion (both legs)	90° flexion	🟡 Moderate
Spine	Neutral positioning	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	30° ER, 20° IR	Can you get close to 90/90 position?	Use elevation (block or cushion)
Knee	90° flexion	Can you sit on your heels comfortably?	Normal knee flexion sufficient
Ankle	Minimal	N/A	Not a limiting factor

Joint Health Note

This stretch is EXCEPTIONAL for hip joint health. Modern sitting patterns create chronic limitations in hip rotation — both internal and external. This addresses both simultaneously. Many people report reduced hip pain, better squat depth, and improved walking mechanics with regular practice.

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❓ Common Questions

Is it normal for one side to be much tighter than the other?

Absolutely normal. Most people have significant asymmetry in hip rotation, often related to leg dominance, sitting habits, or old injuries. The tighter side will feel dramatically different. Spend equal time on both sides, but don't try to force the tight side to match the mobile side in one session. Progress takes weeks.

My back hip won't touch the ground — what should I do?

This is very common and indicates limited hip internal rotation. Sit on a yoga block, folded blanket, or cushion to elevate your entire pelvis. This makes the position accessible while you work on mobility. Over time, you can gradually reduce the elevation height.

Should I feel this in my lower back?

No. The stretch should be felt in your hips — outer hip/glute on the front leg side, inner hip/groin on the back leg side. If you feel it in your lower back, you're likely compensating by rounding or arching your spine. Focus on sitting taller and keeping your torso neutral.

How long does it take to see improvement?

Most people notice some improvement within 2-3 weeks of consistent practice (4-5x per week). Significant changes typically take 6-8 weeks. Hip capsule tissue adapts slowly, so patience is key. Track your progress by noticing if you need less elevation or if the position becomes more comfortable.

Can I do this every day?

Yes! Static stretching can be done daily, especially for mobility-limited areas like hip rotation. Many people incorporate this into morning or evening routines. Listen to your body — if you're sore, take a day off or reduce hold duration.

Is the 90/90 stretch the same as pigeon pose?

Similar but not identical. Both target hip external rotation on the front leg, but the 90/90 has a more upright torso and emphasizes the back leg's internal rotation more. Pigeon often involves more forward folding. Both are excellent; choose based on what feels better for your body.

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📚 Sources

Movement & Mobility:

• Functional Range Conditioning (Dr. Andreo Spina) — Tier B
• Becoming a Supple Leopard (Kelly Starrett) — Tier C
• Yoga and hip mobility research — Tier B

Programming:

• Stretching Scientifically (Thomas Kurz) — Tier C
• NASM Flexibility Training — Tier B

Biomechanics:

• Hip rotation ROM studies (Ellison et al.) — Tier A
• Hip capsule adaptation to stretching — Tier A
• Joint health and mobility research — Tier A

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For Mo

When to recommend this exercise:

• User mentions tight hips, hip pain, or discomfort from sitting
• Preparing for or recovering from lower body training
• User has limited hip rotation or difficulty with deep squats
• User practices yoga or wants to improve hip flexibility
• Sedentary lifestyle or desk job

Who should NOT do this exercise:

• Recent hip surgery → Wait for surgeon clearance (typically 3-6+ months)
• Acute hip injury or severe pain → Suggest gentle Hip CARs instead
• Hip labral tear or FAI → Recommend PT consultation first
• Severe knee pain → Suggest Figure-Four Stretch

Key coaching cues to emphasize:

1. "Both sit bones on the ground — if you can't, sit on a block"
2. "Front shin perpendicular to body, back shin parallel to shoulders"
3. "Sit tall, don't lean back or collapse"
4. "Breathe slowly and deeply — exhale to relax deeper"

Common issues to watch for in user feedback:

• "I can't get into the position" → Start elevated on block, this is very normal
• "I feel it in my lower back" → They're compensating with spine, cue upright posture
• "One side is impossible" → Normal asymmetry, encourage patience and elevation
• "My knee hurts" → Check padding, reduce hold time, or try different variation

Programming guidance:

• Pair with: Post-workout cool-down, or dedicated mobility session
• Timing: After training when muscles are warm, or standalone anytime
• Typical frequency: 4-7x per week for meaningful progress
• Volume: 60-90 seconds per side, 2-3 sets

Progression signals:

• Ready to progress when: Can hold 60s per side comfortably without elevation
• Add progressions like: Forward fold, 90/90 Hip Switch, Shinbox Get-Up
• Regress if: Cannot maintain position without pain or extreme discomfort

Pairs well with:

• Other hip stretches: Pigeon, Figure-Four, Hip Flexor Stretch
• Before squats/deadlifts: Very light holds (20-30s) as part of warm-up
• Standalone mobility: Daily hip health practice

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Last updated: December 2024