Mobility
Ninety-Ninety Hip Stretch
The 90/90 Hip Stretch is a seated stretch with both knees bent at right angles. It stretches the front-side glutes while placing your hips in inward and outward rotation.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on the floor with one leg bent in front of you at about 90 degrees.
- Position your other leg out to the side, with that knee bent about 90 degrees and its foot behind you.
- Place your hands on the floor beside you for support.
- Lean your torso forward over your front thigh from your hips.
- Hold the position at a gentle stretch in your front-side buttock.
- Return your torso upright.
- Slowly straighten your legs to leave the position.
Form cues
- Keep your spine long.
- Let your shoulders relax.
- Breathe slowly throughout the hold.
Common mistakes
- Rounding to reach fartherKeep your chest open rather than reaching your head toward your knee.
- Tipping heavily to one sideSit on a folded towel or cushion to make the position easier to balance.
- Forcing exact right anglesAdjust your knee angles slightly if the textbook position feels awkward.
Safety
Forcing your knees toward the floor can place twisting stress on them. Pushing beyond comfortable hip rotation may cause hip pinching or joint irritation.
- Support a raised knee with a folded towel rather than pressing it down.
- Keep the hold still instead of bouncing.
- Stop if you feel sharp pain, knee discomfort, or pinching at the front of your hip.
If you have an existing hip or knee injury or a recent joint surgery, get guidance from a physiotherapist or doctor before trying this position.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds
- Rest
- No rest timer
Complete each hold on both sides; your comfortable range may differ between sides.