90/90 Hip Stretch

The 90/90 hip stretch is a bodyweight mobility drill that trains both sides of hip rotation at once. It targets your glutes, deep hip rotators, hip flexors, and adductors, and it supports healthy hip movement for lunges and running.

Sit on the floor or a yoga mat. Bend both knees to about 90 degrees. Place your front leg in front of your body so your shin points forward and your front knee lines up with your hip. Place your back leg out to the side so your shin points backward and your back knee lines up with your hip. Keep both feet flexed and sit tall with a long spine.

Stay tall through your torso. Slowly hinge your chest forward over your front shin while keeping both knees and both feet planted on the floor. You should feel a stretch through the outer hip of your front leg and the front of your back hip. Hold the position and breathe steadily. To switch sides, lift yourself with your hands if needed, rotate at the hips, and set up the same shape on the other side with control.

Inhale as you sit tall, then exhale as you hinge forward and sink a little deeper into the stretch. Easier option: place your hands on the floor behind you for support, or reduce how far you lean forward. Harder option: hinge lower over the front shin and bring your chest closer to the floor while keeping your spine long. If you feel pelvic or round-ligament discomfort, reduce your range.

Fault: The front or back knee caves inward and the legs no longer make a 90-degree angle. Fix: Reset so both knees stay in line with their hips, and gently press the front knee toward the floor.

Fault: The lower back rounds as you lean forward. Fix: Hinge from your hips instead of curling your spine, and imagine a string pulling the top of your head toward the ceiling.

Fault: The back foot lifts or twists away from the floor. Fix: Keep the back foot flexed and anchored, and rotate from the hip rather than letting the ankle turn.