90 To 90 Knee Thrust
90 To 90 Knee Thrust Exercise Description
The 90 to 90 Knee Thrust is a floor-based hip strength-mobility drill performed without equipment. You move from a seated 90/90 position—one hip in external rotation and the other in internal rotation—into a knee‑supported hip extension, then lower and repeat, alternating sides. This challenges the gluteus maximus to extend the hips while the gluteus medius/minimus and tensor fasciae latae help stabilize the pelvis through varied rotation angles. Expect focused work on hip extension control, pelvic alignment, and rotational mobility, not the lower back. Keep a neutral spine throughout and let the movement come from the hips, not the lumbar region. ([rehabhero.ca](https://www.rehabhero.ca/exercise/9090-hip-thrust))
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The 90 To 90 Knee Thrust Exercise
‘- Sit on the floor tall. Set up the 90/90: front leg externally rotated, trail leg internally rotated; both knees and hips at roughly 90°. Ankles neutral, shins aligned with thighs. ([health.clevelandclinic.org](https://health.clevelandclinic.org/90-90-stretch?utm_source=openai))
– Place fingertips on the floor beside you for balance. Stack ribs over pelvis; maintain a neutral spine.
– Press both knees/shins lightly into the floor. Brace gently.
– Drive the hips forward and up, lifting the pelvis off the ground into hip extension. Squeeze the glutes; keep the pelvis level and avoid arching the lower back. ([rehabhero.ca](https://www.rehabhero.ca/exercise/9090-hip-thrust))
– Lower the pelvis to the floor with control, keeping the torso tall.
– Rotate through the hips to switch sides into the opposite 90/90 position; reset posture.
– Common form checks: knees remain at ~90°, ankles stay neutral, weight is shared across both legs, and the movement originates at the hips rather than the lumbar spine. ([health.clevelandclinic.org](https://health.clevelandclinic.org/90-90-stretch?utm_source=openai))
– If needed, elevate a hand on a yoga block for torso support to stay upright. ([healthline.com](https://www.healthline.com/health/fitness/90-90-stretch?utm_source=openai))
90 To 90 Knee Thrust Tips
‘- Sit tall with ribs stacked directly over your pelvis to help maintain a neutral spine.
– Set both hips and knees to roughly 90° with the front leg externally rotated and the trail leg internally rotated.
– Keep ankles neutral and shins in line with the thighs on both legs.
– Lightly press both knees and shins into the floor before lifting to create stability.
– Use your fingertips on the floor beside you for balance while keeping your torso upright.
– Drive the hips forward and up to lift the pelvis, letting the movement come from the hips, not the lower back.
– Squeeze the glutes at the top and keep the pelvis level, avoiding any arching in the lumbar spine.
– Lower the pelvis back to the floor with control while staying tall through the torso.
– Rotate through the hips (not the spine) to switch into the opposite 90/90 position, keeping knees near 90° and weight shared across both legs.
– If staying upright is difficult, place one hand on a yoga block for extra torso support.
90 To 90 Knee Thrust Beginner Introduction
The 90 to 90 Knee Thrust is a ground-based hip exercise that blends strength and mobility without requiring any equipment. It begins in a seated position where both legs are bent to right angles in opposite directions, then moves into a lift supported mainly through the knees and lower legs. The hips travel forward and upward, then return back down before transitioning to the other side, so both hips work through changing rotation angles.
This movement places a strong emphasis on the glutes and the muscles around the hips, which help guide hip extension while also steadying the pelvis. The midsection and hips share the job of keeping the trunk steady, so the action is driven by the hips rather than the lower back. The result is targeted practice in controlling hip drive, organizing pelvic position, and exploring rotational motion through the hips. Fingertips on the floor or a hand on a yoga block can offer extra support for the upper body as the legs and hips do most of the work.