90-To-90 Hip Hinge
The 90-To-90 Hip Hinge mainly works the glutes & hips and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
90-To-90 Hip Hinge Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hip Rotators
How to do the 90-To-90 Hip Hinge
Setup
Sit on floor with your legs bent at a 90-degree angle.
Position your front leg so that the shin is parallel to your torso, with the knee bent at 90 degrees and the foot on the floor.
Position your back leg behind you, also bent at a 90-degree angle, with the shin perpendicular to your torso.
Movement
Sit tall, maintaining a neutral spine.
Inhale, then slowly hinge forward at the hips, keeping your chest up and back straight.
Keep your front knee anchored to the ground.
Lower your torso toward your front shin until you feel a deep stretch in the glutes.
Hold the position for 30-60 seconds, or perform controlled repetitions by leaning into the stretch and returning to the starting position.
90-To-90 Hip Hinge FAQs
What muscles does the 90-To-90 Hip Hinge work?
The 90-To-90 Hip Hinge mainly works the glutes & hips and hip abductors (outer thighs). The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the 90-To-90 Hip Hinge?
None. The 90-To-90 Hip Hinge is a bodyweight exercise, so you can do it anywhere.
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