90-To-90 Hip Rotation Leg Extension
The 90-To-90 Hip Rotation Leg Extension mainly works the hip abductors (outer thighs) and quads, with help from the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
90-To-90 Hip Rotation Leg Extension Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Hip Rotators; Obliques; Deep Core (transverse abdominis)
How to do the 90-To-90 Hip Rotation Leg Extension
Setup
Begin by sitting on the floor with your legs bent at a 90-degree angle. Position both knees at 90 degrees, forming an 'L' shape with each leg.
Movement
Rotation: Rotate your hips to move your knees from one side to the other while keeping your feet planted on the floor.
Extension: In the center or at the transition point, lift one leg to extend it straight, engaging the quadriceps.
Return: Lower the leg back to the bent-knee, 90-degree starting position.
Repeat: Continue to rotate your legs side-to-side, alternating the leg extension as you flow between positions.
Form Tips
Keep your torso upright and avoid leaning back excessively.
Use your core to stabilize the movement during the transition.
Maintain a steady, controlled pace to reap the mobility benefits.
90-To-90 Hip Rotation Leg Extension FAQs
What muscles does the 90-To-90 Hip Rotation Leg Extension work?
The 90-To-90 Hip Rotation Leg Extension mainly works the hip abductors (outer thighs) and quads, with help from the core and glutes & hips. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the 90-To-90 Hip Rotation Leg Extension?
None. The 90-To-90 Hip Rotation Leg Extension is a bodyweight exercise, so you can do it anywhere.
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