90/90 Hip Switch
90/90 Hip Switch is a mobility - hip internal and external rotation exercise involving Gluteus maximus, Gluteus medius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Gluteus medius
- Secondary muscles
- Adductors, Core muscles
- Exercise type
- Mobility - hip internal and external rotation
Exercise technique
- Sit
Sit on the floor, bend both knees and place your feet wider than your hips.
- First position
Let both knees move to the same side, forming approximately right angles in the front and rear legs.
- Torso
Lengthen your chest and lightly place your hands behind you if needed.
- Transition
Lift your knees together to rotate both hips toward the opposite side.
- Foot contact
Gently shift foot contact and lower your knees without forcing them onto the floor.
- End position
Control external rotation in the front hip and internal rotation in the rear hip on the new side.
- Repeat
Move slowly between sides while keeping your torso as quiet as possible.
Key technique points
- Do not initiate by pulling on your knees.
- Do not press your feet forcefully into the floor.
- Monitor both hips rotating together.
- Raise your sitting height if needed.
- Reduce the range if a knee cannot reach the floor.
- Gradually reduce your need for support.
Common mistakes
Pressing the knee down
Do not apply force to the knee joint when hip range is insufficient.
Swinging the torso
Do not use upper-body momentum instead of hip rotation.
Locking the feet
Do not prevent the feet from turning and create twisting at the knees.
Collapsing the back
Do not completely fold your chest inward while sitting.
Forcing the angles
Do not force both legs into the same depth.
Switching sides quickly
Do not skip control through the middle of the transition.
Frequently asked questions
90/90 Hip Switch: why is “Pressing the knee down” a mistake?
Do not apply force to the knee joint when hip range is insufficient.
90/90 Hip Switch: why is “Swinging the torso” a mistake?
Do not use upper-body momentum instead of hip rotation.
90/90 Hip Switch: why is “Locking the feet” a mistake?
Do not prevent the feet from turning and create twisting at the knees.
90/90 Hip Switch: why is “Collapsing the back” a mistake?
Do not completely fold your chest inward while sitting.
90/90 Hip Switch: why is “Forcing the angles” a mistake?
Do not force both legs into the same depth.
90/90 Hip Switch: why is “Switching sides quickly” a mistake?
Do not skip control through the middle of the transition.
What should I focus on when doing 90/90 Hip Switch?
Do not initiate by pulling on your knees. Do not press your feet forcefully into the floor. Monitor both hips rotating together. Raise your sitting height if needed. Reduce the range if a knee cannot reach the floor. Gradually reduce your need for support.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.