90-To-90 Switch
Improve hip mobility with the 90-to-90 Switch! This stretch enhances flexibility with slow, controlled movements. Great for all levels.
The 90-To-90 Switch mainly works the core and glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
90-To-90 Switch Muscles Worked
Primary
Hip Flexor (iliopsoas); Glutes (gluteus maximus)
Secondary
Obliques; Lower Back (quadratus lumborum)
90-To-90 Switch Variations and Alternatives
How to do the 90-To-90 Switch
90-to-90 Switch Stretching Instructions
Starting Position
Begin by sitting on the floor. Your legs should be bent at a 90-degree angle.
Position your right leg in front of you, with your foot flat on the ground and your shin parallel to your body.
Bring your left leg behind you, also bent at a 90-degree angle, with your foot flat on the ground.
Movement Instructions
Switching Sides:
Start by placing both hands together at your chest or on your thighs for balance.
Gradually lean forward slightly and then switch the position of your legs.
Move your right leg back and your left leg forward, so now your left leg is in front at a 90-degree angle and your right leg is behind.
Hold the Position:
Once you have switched your legs, hold this position for a few seconds.
Focus on maintaining a straight back and keeping your posture aligned.
Repetition:
Repeat the switch between your legs for a set number of repetitions, typically around 5 to 10 times.
Tips for Beginners
If you're struggling with balance, use your hands for support on the ground.
Keep your movements slow and controlled to avoid straining any muscles.
Make sure to maintain an upright posture throughout the exercise to maximize effectiveness and comfort.
Conclusion
This stretch helps to improve flexibility in your hips and enhance overall mobility. Remember to breathe steadily and relax your body as you move through the exercise.
90-To-90 Switch FAQs
What muscles does the 90-To-90 Switch work?
The 90-To-90 Switch mainly works the core and glutes & hips, with help from the lower back. The main muscles are the iliopsoas and gluteus maximus.
What equipment do you need for the 90-To-90 Switch?
None. The 90-To-90 Switch is a bodyweight exercise, so you can do it anywhere.
What are some 90-To-90 Switch variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, 90-To-90 Lean, 90-To-90 and 90-To-90 Hip Lean.
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