Alternating 90-To-90 Up
The Alternating 90-To-90 Up mainly works the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating 90-To-90 Up Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hip Rotators
How to do the Alternating 90-To-90 Up
Setup
Sit on a mat with your legs bent in front of you.
Position your front leg so the shin is parallel to the front of the mat, with the knee and ankle both at a 90-degree angle.
Position your back leg to the side, with the knee bent at a 90-degree angle and the ankle pulled back so the shin is parallel to the side of the mat.
Movement
Sit tall, maintaining a neutral spine.
Gently hinge forward from your hips over your front leg to deepen the stretch in the glute area.
Hold the position for the desired duration, focusing on deep breathing.
To switch sides, lift your knees and rotate both legs over to the opposite side into the same configuration.
Alternating 90-To-90 Up FAQs
What muscles does the Alternating 90-To-90 Up work?
The Alternating 90-To-90 Up mainly works the glutes & hips. The main muscles are the gluteus maximus.
What equipment do you need for the Alternating 90-To-90 Up?
None. The Alternating 90-To-90 Up is a bodyweight exercise, so you can do it anywhere.
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