90-To-90 Lift Hold
The 90-To-90 Lift Hold mainly works the glutes & hips, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
90-To-90 Lift Hold Muscles Worked
Primary
Hip Rotators
Secondary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
How to do the 90-To-90 Lift Hold
Setup
Sit on the floor with your legs bent to 90 degrees at both knees and hips, forming a 90/90 position. Your front leg should be externally rotated, and your back leg internally rotated.
Torso should be relatively upright, leaning slightly away from the internally rotated (back) leg.
Movement
Engagement: To prepare for the lift, slightly lean your torso towards the side of your front leg to unload the back leg slightly.
Execution: Focus on the hip of your back leg. Attempt to lift the ankle and lower leg off the floor while keeping the knee pinned down.
Focus: Keep your pelvis stable and avoid leaning your torso excessively to compensate for the lift.
Hold: Hold the lifted position for the prescribed amount of time, feeling the hip rotators contract.
90-To-90 Lift Hold FAQs
What muscles does the 90-To-90 Lift Hold work?
The 90-To-90 Lift Hold mainly works the glutes & hips, with help from the hip abductors (outer thighs). The main muscles are the hip rotators.
What equipment do you need for the 90-To-90 Lift Hold?
None. The 90-To-90 Lift Hold is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.