90-90 Hip Switches

Technique

How to perform 90-90 Hip Switches

1. Sit on the floor with your legs bent, forming roughly 90-degree angles at your knees.
2. Position one leg in front with the knee pointing forward, and the other leg behind with the knee pointing outward.
3. Place your hands on the floor behind you for support, keeping your chest lifted and your core engaged.
4. This is your starting position.
5. Slowly rotate your hips to switch the position of your knees, moving them from one side to the other.
6. Keep your feet in contact with the floor and let your hips pivot naturally.
7. Inhale as you pass through the center, then exhale as you settle into the new 90–90 position, aiming to bring both knees as close to the ground as possible without forcing.
8. Repeat for the prescribed repetitions, maintaining smooth, controlled motion throughout the exercise.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae.