90-To-90
Improve hip mobility with 90-to-90! Rotate your legs side to side in a seated position, focusing on controlled movements and a deep stretch.
The 90-To-90 mainly works the glutes & hips and core. No equipment needed: it uses just your bodyweight.
90-To-90 Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Obliques; Abdominals (rectus abdominis)
90-To-90 Variations and Alternatives
How to do the 90-To-90
Exercise Instructions for 90-to-90
Positioning
1. Starting Position:
Begin seated on the floor with your legs bent.
Position your right leg so that your thigh is parallel to your body and your shin is perpendicular to the ground, with your foot flat on the floor.
The left leg should be positioned the same way, with the thigh parallel to the body and the shin perpendicular. Both knees should be at 90-degree angles.
Movement
Shifting Position:
While keeping your torso upright, slowly drop your knees to one side, allowing your right knee to come down towards the ground. Keep your left foot in the same position.
You should feel a stretch in your hips as you maintain the 90-degree angle in both knees.
Transition:
Hold this position for a few seconds to engage the stretch.
Then, gently shift your legs to the opposite side, bringing the left knee down and keeping the right foot in the same position.
This back-and-forth movement is the main motion of the exercise.
Tips
Keep your back straight and avoid leaning to one side excessively.
Move slowly and focus on maintaining control throughout the exercise.
Repeat the side-to-side movement for a set number of repetitions or a specified timeframe.
Duration
Aim for 8 to 10 repetitions, switching sides each time.
90-To-90 FAQs
What muscles does the 90-To-90 work?
The 90-To-90 mainly works the glutes & hips and core. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the 90-To-90?
None. The 90-To-90 is a bodyweight exercise, so you can do it anywhere.
What are some 90-To-90 variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, 90-To-90 Lean, Overhead 90-To-90 Reach and 90-To-90 Switch.
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