90/90 hip rotation
General guidance. This page has not been reviewed by a qualified professional yet.
90/90 hip rotation. Sit tall and hinge gently over the front leg; then change sides under control, using hand support if needed.
How to do this exercise: 90/90 hip rotationSetup · movement · load
- Set your position
Sit with both knees bent roughly at right angles, one leg in front and the other to the side.
- Make the movement
Sit tall and hinge gently over the front leg; then change sides under control, using hand support if needed.
- Breathe and control the pace
Breathe steadily, move slowly and seek only a gentle stretch. Do not bounce during holds; switch sides for one-sided exercises.
Do not force your knees toward the floor.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Mobility
- Difficulty
- Beginner
- Sides
- Alternating sides
- How load is measured
- No external load
Main muscles
Glutes, Hip flexors
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Sit with both knees bent roughly at right angles, one leg in front and the other to the side.
- Sit tall and hinge gently over the front leg; then change sides under control, using hand support if needed.
Common mistakes
- Do not force your knees toward the floor.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.