Improve Hip Mobility with the 90/90 Stretch

Table of Contents

What Is the 90/90 Stretch

The 90/90 stretch is an exercise that focuses on flexibility and mobility for the hips, glutes, and hamstrings.

How to Do 90/90 Stretch

Begin in a seated and upright position, feet flat and knees pointed up. Rotate both knees simultaneously to the floor. Alternating sides, opening up the hips. Maintain a neutral spine, lift your chest and brace your core at all times.

Benefits of the 90/90 Stretch

This 90/90 hip stretch can assist in building strong internal hip flexors. Dynamic stretches such as seated hip rotations can improve flexibility and range of motion in the muscles that rotate the hip flexors. 

What Muscles Does 90/90 Stretch

Internal Rotators

• Tensor Fascia Latae

• Gluteus Medius

• Gluteus Minimus

• Adductor Longus

• Adductor Brevis

• Adductor Magnus

• Pectineus

External Rotators

• Piriformis

• Psoas Major

• Psoas Minor

• Sartorius

• Obturator Internus

• Obturator Externus

• Quadratus Femoris

Why is the 90/90 Stretch Useful

The 90/90 stretch can improve hip health in the long term as insufficient hip internal and external rotators can lead to gait issues and/or increased risk of injury. We need our hip joints to stay healthy and mobile to avoid the potential risk of developing osteoarthritis and osteoporosis as we approach our elderly years.

Variations of the 90/90 Stretch

Regression Seated Single-leg Hip Internal and External Rotations

Sit on a chair or high surface where your feet can hang comfortably. Internal rotation: Bring one ankle up as high as you can towards the midline of the body and knee out to the side. Alternate to the other leg. External rotation: Bring the knees together and gently take the ankle away from the body while simultaneously keeping the knees together. Be sure to alternate legs and perform 10-15 reps on each leg. Be patient. Keep the movement slow and controlled at all times. 

Progression: 90/90 Hip Internal and External Rotations with Isometric Contractions

Begin in a seated 90-degree position (both knees bent). The Front Leg: Push your knee or outside of the leg actively into the floor for a minimum of 20 secs. When complete, you’re going to contract the internal hip flexors by lifting the knee and ankle up as high as you can (take the leg up off the floor), holding the contraction for a minimum of 20 secs. Do not forget to breathe during this exercise. The Back Leg: Push the anterior part of your knee/leg actively into the ground for a minimum of 20 secs. When complete, you’re going to contract the external hip flexors by lifting the outside of the knee and ankle up as high as you can (lift the leg off the floor), holding the contraction for a minimum of 20 secs. Alternate and repeat on each leg for 10 reps in total. 

Common Names for the 90/90 Stretch

• Seated Hip Rotations

• 90/90 Hip Stretch

• Seated Hip Stretch

• 90 90 Stretch

• 90 90 Position

• Static Back 90 90 Position

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