90/90
Use 90/90 as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
90/90 is a beginner mobility exercise on Flexor that mobilizes the adductors (inner thigh), glutes and hip flexors. A controlled mobility drill for inner thighs, glutes to improve range and movement quality.
What 90/90 targets
You'll feel it most through the hip adductors, gluteus maximus and iliopsoas (hip flexor group), working the adductors (inner thigh), glutes and hip flexors. Work both sides evenly so one doesn't quietly take over.
Why add 90/90 to your routine
May improve hip rotation and adductor/hip-flexor tolerance for squatting, running, and sitting. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Targeted, controlled work through the adductors (inner thigh), glutes and hip flexors.
- A beginner-friendly movement you can repeat with no equipment.
Who it's for
It suits newcomers and anyone easing back into movement, and it carries over well to activities like athletics, football and cycling.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 90 seconds on it per side.
90/90 is a mobility exercise designed to improve comfortable range-of-motion in inner thighs, glutes, hip flexors. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
Setup cue
Sit tall on the floor and place one leg in front with the knee bent about 90 degrees and the shin roughly in line with your pelvis. Square your chest over your hips.
Practice notes
In Flexor, 90/90 is typically prescribed as about 2 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for 90/90.
Follow these cues in order. Move with control and stay in a comfortable range.
- Sit tall on the floor and place one leg in front with the knee bent about 90° and the shin roughly in line with your pelvis.
- Fold the other leg out to the side so the back knee is bent about 90° (both pelvis and knees are comfortably bent).
- Square your chest over your hips, gently hinge forward over the front shin until you feel a mild-to-moderate stretch in the hips (no stabbing pain).
- Breathe with control; stay tall through the spine and avoid bouncing.
- Hold, then sit back up and repeat on the other side.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
- Think of your spine reaching long rather than diving your head toward the floor.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
- Hip openers can feel intense—avoid forcing rotation; use props/support and keep knees comfortable.
Why people include this movement in their practice.
- May improve hip rotation and adductor/hip-flexor tolerance for squatting, running, and sitting.
Similar movements to explore next
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Butterfly
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Reclined Butterfly
Use Reclined Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
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Reverse Butterfly
Use Reverse Butterfly as a mobility drill for full body to improve range and movement quality in Flexor.
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Adductor Rocks
A dynamic mobility drill to warm up hips/groin and improve joint range-of-motion with controlled movement.
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Frog Pose
Practice Frog Pose to open full body with a controlled Flexor stretch and clear movement cues.
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Lizard Pose
Practice Lizard Pose to open full body with a controlled Flexor stretch and clear movement cues.
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90/90 Hip Switch
Use 90/90 Hip Switch as a mobility drill for full body to improve range and movement quality in Flexor.
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Adductor Dips
Learn Adductor Dips for full body with step-by-step Flexor cues.
Common questions
What's the difference between the 90/90 and the 90/90 hip switch?
The 90/90 is a static hold: you settle into the seated 90/90 shape on one side and hinge forward for a hip stretch. The 90/90 hip switch is the dynamic version, where you sweep both knees from side to side to rotate the hips through their range. Start with the static 90/90 to get comfortable in the position, then progress to the switch.
Which body areas does 90/90 target?
90/90 is a mobility movement that mainly targets your adductors, glutes, and hip flexors. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does 90/90 work?
Primary muscles associated with 90/90 include hip adductors, gluteus maximus, and iliopsoas. Flexor presents this as general wellness guidance, not a clinical assessment.
Is 90/90 suitable for beginners?
90/90 is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold 90/90?
In Flexor, 90/90 runs for about 2 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do 90/90?
90/90 has 5 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
