90 To 90
90 To 90 Exercise Description
The 90 to 90 (beginner) is a floor-based hip rotation drill that builds active control through external rotation of the front hip and internal rotation of the back hip. It emphasizes the gluteal complex and deep hip rotators (e.g., piriformis, obturators, gemelli, quadratus femoris) along with the tensor fasciae latae and anterior fibers of gluteus medius/minimus on the internally rotating side. Keeping both knees and hips at roughly 90 degrees directs the motion to the femur rotating in the hip socket rather than twisting at the knee. Hands provide light support so you can maintain an upright torso, neutral spine, and steady pelvic position while you transition between sides. This variation prioritizes slow, controlled movement to improve coordination and strength in the end ranges of hip rotation without additional load.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gemellus Inferior, Gemellus Superior, Gluteus Medius, Gluteus Minimus, Obturator Internus, Piriformis, Quadratus Femoris, Tensor Fasciae Latae
- Assisting Muscles: Gluteus Maximus, Sartorius
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors, Hip Flexors, Hip Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Deep Hip, Hip Flexor, Upper Glutes
- Movement Direction: Rotational
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The 90 To 90 Exercise
‘- Sit on the floor tall, neutral spine, feet flat and wider than hips.
– Drop both knees to one side: front thigh forward, back thigh out to the side—aim for ~90° at both knees and hips.
– Place fingertips on the floor beside or slightly behind you for light support.
– Press both sit bones into the floor; ribs stacked over pelvis; shoulders relaxed.
– Rotate from the hips, not the knees: sweep the knees through center to the opposite 90/90, pivoting through the heels.
– Keep shins aligned with their thighs; avoid collapsing the knees inward or lifting the feet.
– Pause to reestablish tall posture, then rotate back the same way with smooth, controlled motion.
– Breathe steadily and stay within a comfortable, controlled range throughout.
90 To 90 Tips
‘- Sit tall with a neutral spine and ribs stacked directly over your pelvis before you start moving.
– Set up with both hips and knees at roughly 90 degrees so the rotation happens in the hip joints, not the knees.
– Use your fingertips on the floor beside or slightly behind you only for light support to help keep your torso upright.
– Press both sit bones into the floor to maintain a steady pelvic position as you rotate side to side.
– Sweep the knees through center by rotating from the hips while pivoting through your heels, rather than twisting at the knees.
– Keep each shin in line with its thigh and avoid letting the knees collapse inward or the feet lift off the floor.
– Pause in each 90/90 position to reestablish tall posture and relaxed shoulders before rotating back.
– Move slowly and smoothly through a comfortable, controlled range to emphasize coordination and end-range hip control.
– Notice the front hip externally rotating and the back hip internally rotating as you transition between sides.
90 To 90 Beginner Introduction
The 90 to 90 (beginner) is a seated floor drill centered on hip rotation, using bodyweight only. The legs move between two rotated positions with both hips and knees bent at about right angles, so the movement centers on the thigh bones turning in the hip sockets rather than twisting at the knees. Hands rest lightly on the ground to assist an upright, relaxed upper body, while the hips work through both outward and inward rotation on opposite sides.
This pattern highlights the glutes, deep hip muscles, and hip flexors, especially on the side where the leg turns inward, while also involving the upper part of the glutes. The motion unfolds slowly and deliberately, giving attention to control, posture, and a calm breathing rhythm as the knees sweep from side to side. Because it is performed without extra weight and emphasizes precision at the edges of hip rotation, it suits practice aimed at coordination and strength in challenging hip positions.