90 To 90 Leg Lift And Kickout
90 To 90 Leg Lift And Kickout Exercise Description
The 90 to 90 Leg Lift and Kickout is a bodyweight hip-strength drill performed in the seated “90/90” position: the front hip and knee are both flexed to about 90 degrees, and the back leg mirrors that angle to the side. It targets active hip external rotation strength and control in the front leg while the trunk and pelvis remain steady. The lift teaches you to rotate at the hip to raise the front shin without compensating through the low back or leaning. The kickout (knee extension while the thigh stays fixed) adds demand on hip stability and coordination through a larger lever. Expect a small, controlled range of motion that emphasizes precision, posture, and end‑range control rather than speed or height.
- Muscle Groups: Hips
- Target Muscles: Obturator Internus, Quadratus Femoris
- Assisting Muscles: Gemellus Inferior, Gemellus Superior, Gluteus Maximus, Gluteus Medius
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
- 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 Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Hip
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Female
How To Do The 90 To 90 Leg Lift And Kickout Exercise
‘- Sit on the floor in a tall posture. Front leg: hip and knee at ~90°, shin roughly perpendicular to the thigh. Back leg: hip and knee at ~90° angled to the side.
– Stack ribs over pelvis; maintain a neutral spine. Square your chest over the front thigh. Place fingertips on the floor lightly for balance.
– Set the front foot in light dorsiflexion (toes toward shin). Keep the back leg still and pelvis level.
– Brace gently through your midsection. Without leaning or twisting, rotate at the front hip to lift the front ankle/shin a few centimeters off the floor; the front knee stays down.
– Hold the shin lift briefly while staying tall; avoid side‑bending or shifting weight onto your hands.
– Kickout: from the lifted position, extend the front knee slowly to straighten the lower leg as far as you can control while keeping the thigh’s position and pelvis unchanged.
– Reverse: bend the knee back to ~90°, then lower the shin to the floor with control.
– Breathe steadily—exhale during the lift/extension, inhale as you return.
– Common form checks: small range is fine; do not lean back, hike the hip, or let the back leg move.
– Repeat on the other side, matching setup and posture.
90 To 90 Leg Lift And Kickout Tips
‘- Sit in a tall posture with ribs stacked over pelvis and chest squared over the front thigh.
– Set both legs to roughly 90° at the hip and knee, with the front shin perpendicular to the thigh.
– Place fingertips on the floor lightly for balance instead of using your arms to support your weight.
– Keep the back leg still and pelvis level while you move the front leg.
– Dorsiflex the front foot (toes toward shin) before lifting the shin.
– Rotate only at the front hip to lift the shin a few centimeters, keeping the front knee on the floor.
– Stay tall during the lift and kickout; avoid leaning back, side-bending, or twisting.
– As you kick out, keep the front thigh fixed and pelvis unchanged while you extend the knee.
– Lower the shin back to the floor slowly with control, accepting a small range of motion.
– Breathe steadily, exhaling during the lift/extension and inhaling as you return.
90 To 90 Leg Lift And Kickout Beginner Introduction
The 90 to 90 Leg Lift and Kickout is a floor-based, bodyweight drill built around the classic 90/90 seated hip position. Both legs form L-shapes on the ground, with the front leg turned outward and the rear leg angled off to the side. This setup emphasizes strength and control in the front hip as it rotates, while the torso stays upright and steady. The movement highlights how the hips work independently of the low back, encouraging cleaner rotation from the joint itself rather than from leaning or twisting.
There are two main phases: first, the lower part of the front leg rises by rotating through the hip, and then the knee gradually straightens while the thigh remains anchored in place. Throughout, the back leg, pelvis, and ribcage are typically held quiet, so the work is concentrated in the hips, core, and front of the thigh. The motion is generally small and intentional, with slow, controlled breathing and a focus on alignment and precision instead of speed or height.