90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
Overview
90/90 is a seated hip rotation stretch on Flexor. One knee bends in front of you and the other opens to the side, both near 90°; you then hinge forward over the front shin to load the inner thigh and glute on that side.
What 90/90 targets
You'll feel it through the hip adductors, gluteus maximus, and iliopsoas on the front-leg side. Keep the chest square over the hips rather than collapsing toward the floor.
Why add 90/90 to your routine
Regular practice can improve hip rotation tolerance for squatting, running, and desk sitting. Stay in a mild-to-moderate stretch and breathe steadily throughout.
- Floor-based hip opener that needs no equipment.
- Works both sides evenly for balanced rotation.
- Beginner-friendly when range is kept comfortable.
Who it's for
Anyone easing tight hips or groin stiffness, especially before lower-body training or after long sitting.
When to do it
Use in a warm-up, cool-down, or short mobility break. Most people hold around 30–45 seconds per side.
The 90/90 position places one leg in front and one to the side, both knees bent at right angles. A gentle forward hinge over the front shin targets hip rotation and adductor length without forcing depth.
Setup cue
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. Square your chest over your hips.
Practice notes
In Flexor, 90/90 is typically prescribed as about 1 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.
- Collapsing the chest or rounding the low back instead of hinging from the hips.
- Forcing the front knee down or bouncing at end range.
- Holding the breath — exhale as you settle into the stretch.
Keep things comfortable and stop if something feels wrong.
- Hip openers can feel intense—avoid forcing rotation; use props/support and keep knees comfortable.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Opens hip internal and external rotation needed for squatting, running, and long sitting.
- Stretches adductors and glutes on the front-leg side with a stable, floor-based setup.
Similar movements to explore next
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
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Butterfly
Seated soles-together hip opener that gently presses the knees toward the floor.
-
Hip Circles
Stand tall and draw slow circles with the pelvis to mobilize the hips in both directions.
-
Standing Hip Openers
Balance on one leg and open the lifted knee out to the side to mobilize hip external rotation.
-
90/90 Hip Switch Extension
90/90 hip switch with a forward hinge and tall-spine lift to combine hip rotation with thoracic extension.
-
Adductor Rocks
Press hips back from all fours with one leg extended sideways to hold a gentle inner-thigh adductor stretch.
-
Frog Pose
Kneel with knees wide and feet turned out, then lower onto the forearms to open the inner thighs and hips.
-
Kneeling Hip Hinge
From tall kneeling, send hips back toward your heels then drive forward to stand tall, rehearsing hip extension without loading the spine.
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, hip flexors, and hips. 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 1 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.
