90/90 STRETCH

Key Takeaways

  • The 90/90 stretch improves hip mobility and targets both hips simultaneously in different rotational positions
  • It stretches the external rotators, glutes, and hip flexors of both legs at once
  • Performed seated with both knees bent at roughly 90 degrees in opposite directions
  • Commonly used in mobility training and yoga for improving hip rotation
  • Should be done slowly, keeping the hips square rather than twisting excessively

Proper Form and Technique

  1. Sit on the floor with one leg bent in front of you at roughly a 90-degree angle, shin angled away from your body
  2. Bend your other leg behind you, also at roughly a 90-degree angle, with your shin angled outward
  3. Sit tall with your hands resting on the floor beside you for support
  4. Hold this position for several breaths, feeling the stretch through the hip of your front leg
  5. To deepen the stretch, hinge forward from your hips over the front leg, keeping your spine long
  6. Hold the forward fold briefly, then return to an upright seated position and repeat on the other side

Keep your hips as level and square as possible throughout, avoiding excessive leaning to one side.

Modifications for Different Fitness Levels

Beginners

Keep both legs at a wider, more open angle rather than a tight 90 degrees, and skip the forward fold at first, simply sitting tall to feel the hip stretch.

Intermediate

Work toward a 90-degree angle in both legs, then add a gentle forward hinge over the front leg, holding for 15–20 seconds per side.

Advanced / Added Challenge

Deepen the forward fold further over the front leg, holding for 30 seconds or more, or practice transitioning slowly between both sides without using your hands for support to build additional hip control.