Mobility
Ninety-Ninety Hip Lift
The 90/90 hip lift is a seated mobility exercise that uses a small rear-foot lift to practice controlled inward rotation at the hip.
- Intermediate
- Isolation
- Low injury risk
- No rest timer
How to do it
- Sit on the floor with one leg folded in front of you and the other folded out to the side, slightly behind.
- Adjust both knees to roughly 90-degree angles.
- Place your hands on the floor beside your hips for balance.
- Lift your rear foot slightly off the floor while keeping that knee grounded.
- Lower your rear foot slowly to the floor.
Form cues
- Keep your belt line level.
- Breathe freely through the movement.
- Keep your toes relaxed.
Common mistakes
- Leaning away to lift higherReduce the lift height until your chest stays centered over your hips.
- Moving only the ankleLift your heel with the rest of your foot rather than simply pointing your toes.
Safety
Forcing the seated position or twisting against a planted knee can irritate your hip or knee. Trying to lift beyond your available hip rotation increases that strain.
- Sit on a folded towel if the starting position feels cramped.
- Do not pull your rear foot upward with your hand.
- Stop if you feel joint pain, pinching, or numbness.
If you have persistent hip or knee symptoms or recent surgery, ask a physiotherapist or doctor before trying this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per side
- Rest
- No rest timer
Complete the repetitions on one side before switching your leg position.