90 to 90 Stretch exercise animation (Female)

90 to 90 Stretch

Target muscle
—
Equipment
Body weight
Body part
Stretching
Type
Stretching

The 90 to 90 stretch is a bodyweight hip-mobility drill that opens up the hip rotators and glutes of the front leg while stretching the hip flexors of the back leg. Sitting with both legs bent at 90 degrees, it trains internal and external hip rotation at the same time, making it a useful warm-up or cool-down for squats, lunges, and any movement that asks for hip range of motion.

How to do the 90 to 90 Stretch

  1. 1Sit tall on the floor and bring your front leg out in front of you, bending the knee to 90 degrees so your shin runs roughly parallel to your hips.
  2. 2Place your back leg out to the side with the knee also bent to 90 degrees, so the inside of that thigh and shin rest toward the floor.
  3. 3Square your torso and sit upright over your hips, keeping both sit bones grounded and your spine long.
  4. 4Press both knees gently toward the floor to feel the stretch in the front-leg glute and the back-leg hip flexor.
  5. 5Hold this position and breathe steadily, relaxing into the stretch without forcing the range.
  6. 6To deepen it, hinge forward over the front leg with a flat back while keeping your chest tall.
  7. 7Hold for the set time, then switch the position of your legs and repeat on the other side.

Form tips

  • Sit on a folded towel or low cushion if your hips are tight and you can't keep both sit bones down or stay upright.
  • Keep your spine long and chest tall rather than rounding your back to reach further.
  • Move slowly between sides and only go as deep as you can while staying relaxed and breathing.
  • Use it as a warm-up before lower-body training or as a cool-down to maintain hip mobility.

Common mistakes

  • Rounding the lower back to lean forward, which shifts the stretch out of the hips and strains the spine.
  • Letting the back-leg hip lift and the torso twist away, which collapses the position and reduces the stretch.
  • Forcing the knees toward the floor and bouncing, which can irritate the hip and knee joints instead of building mobility.
  • Holding your breath and tensing up, which stops the muscles from relaxing into the range.

Frequently asked questions

What muscles does the 90 to 90 stretch work?

It targets the hips — the external rotators and glutes of the front leg and the hip flexors of the back leg — training both internal and external hip rotation in one position.

Is the 90 to 90 stretch good for beginners?

Yes. It is a bodyweight mobility drill with no equipment, and you can sit on a cushion and keep the range small while your hips adapt.

How long should I hold the 90 to 90 stretch?

Hold each side for about 30 to 60 seconds and repeat for 2 to 3 rounds, breathing steadily and easing a little deeper as you relax.

When should I do the 90 to 90 stretch?

Use it as a warm-up before squats, lunges, or other lower-body work, or as a cool-down to maintain hip range of motion.

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