Drop 90-To-90 Knee
The Drop 90-To-90 Knee mainly works the glutes & hips, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Drop 90-To-90 Knee Muscles Worked
Primary
Hip Rotators
Secondary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
How to do the Drop 90-To-90 Knee
Setup
Sit on the floor with your knees bent at 90-degree angles. Position your legs so that the front leg has the shin parallel to your body, while the back leg is tucked behind you, also at a 90-degree angle. Place your hands on the floor behind you for balance.
Movement
Maintain an upright torso throughout the movement.
Keeping your heels on the ground, rotate your hips to swing your knees toward the opposite side.
Pivot your legs simultaneously until your knees point in the opposite direction, mirroring your starting position.
Ensure you reach the full 90/90 angle with both legs on the new side before pivoting back.
Continue alternating sides with control.
Drop 90-To-90 Knee FAQs
What muscles does the Drop 90-To-90 Knee work?
The Drop 90-To-90 Knee 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 Drop 90-To-90 Knee?
None. The Drop 90-To-90 Knee is a bodyweight exercise, so you can do it anywhere.
What workout day should the Drop 90-To-90 Knee go on?
It belongs on leg day in a push/pull/legs routine.
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