90/90 Hip Switch
Dynamic
A seated mobility exercise that alternates between two 90/90 positions to practise controlled internal and external hip rotation.
Level
Intermediate
Equipment
Bodyweight
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Sit with the knees bent and feet comfortably apart.
Rotate both knees toward one side into a 90/90 position.
Move slowly back through the centre to the opposite side.
Use the hands for support if needed and stay within a comfortable range.
Common Mistakes
Watch for this.
Forcing the knees to reach the floor.
Using momentum to swing between sides.
Twisting through the knees instead of rotating from the hips.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
Featured In
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