90/90 Hip External-Rotation Lift-Off

Technique

How to perform 90/90 Hip External-Rotation Lift-Off

1. Sit in a 90/90 position with the working shin in front of you.
2. Use your hands for balance and keep the front knee and thigh settled.
3. Lift the front foot slightly by rotating the thigh outward at the hip, without pushing the knee into the floor or shifting the whole pelvis.
4. Lower slowly and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.