Mobility · Regular
Hip 90/90 Switch
A seated drill that rotates both knees from side to side with each leg bent at 90 degrees, improving hip rotation.
Demo by Skye, an AI coach.
- Works
- glutes, hip flexors; also adductors
- Kit
- Mat
- Dose
- 40 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit with both knees bent at 90 degrees, feet wider than hips, hands on the floor behind you for support.
While you move
- Knees fall together to one side
- Sit tall over your hips
- Pause a breath each side
- Use your hands if you need
Avoid
- Slumping your back to get the knees down
- Forcing the knees to the floor
Take care if you have trouble with your hips or your knees.