90-To-90 Hip Lean
Improve hip mobility & flexibility with the 90-To-90 Hip Lean! Stretch & strengthen your hips with this simple, effective exercise.
The 90-To-90 Hip Lean mainly works the glutes & hips and core, with help from the quads. No equipment needed: it uses just your bodyweight.
90-To-90 Hip Lean Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
90-To-90 Hip Lean Variations and Alternatives
How to do the 90-To-90 Hip Lean
Starting Position:
Sit on the floor with your knees bent at a 90-degree angle.
Position your right leg in front of you, with your right foot flat on the ground, and your left leg behind you also bent at a 90-degree angle.
Hand Position:
Place both of your hands on the ground beside your hips for support. Your fingers should point forward.
Maintain Alignment:
Keep your back straight and core engaged. Your shoulders should be relaxed away from your ears.
Movement:
Shift your weight onto your right hip.
Lean your torso forward slightly, while keeping your left knee on the ground.
Hold for a moment, feeling the stretch in your hip.
Transition to Opposite Side:
Return to the starting position and then rotate your body to the left, bringing your left leg in front of you while keeping the same 90-degree angle.
Now your left leg should be in front, and your right leg should be behind you.
Repeat:
Shift your weight onto your left hip, lean forward, and hold for a moment. This completes one repetition.
Perform 5-10 repetitions on each side.
Breathing:
Inhale as you lean forward and exhale as you return to the starting position.
Focus:
Keep your movements slow and controlled to avoid any jerking motions. Focus on deepening your stretch with each repetition.
Finishing:
After completing the sets on each side, return to a seated position to finish the exercise.
This exercise helps to improve hip mobility and flexibility.
90-To-90 Hip Lean FAQs
What muscles does the 90-To-90 Hip Lean work?
The 90-To-90 Hip Lean mainly works the glutes & hips and core, with help from the quads. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the 90-To-90 Hip Lean?
None. The 90-To-90 Hip Lean is a bodyweight exercise, so you can do it anywhere.
What are some 90-To-90 Hip Lean variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, 90-To-90 Lean, 90-To-90 Switch and 90-To-90.
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