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Mobility · Lower body

90/90 hip stretch

Difficulty Mobility

How to perform it

Sit on the floor with both the front and back knee at 90° and tip the hips from side to side under control. Targets the hip rotators, glutes and adductors. Differs from pigeon pose by working internal and external rotation dynamically instead of a static hold.

Video demo

Equipment

No equipment (bodyweight)

Muscles worked

Muscles and artwork credits
  • Adductors
  • Biceps femoris
  • Gluteus maximus
  • Gluteus medius
  • Rectus femoris

Artwork: Ryan Graves, CC BY 4.0, modified

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90/90 hip stretch

Exercise family · pattern: Mobility

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