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All exercises

90/90 hip stretch

Beginner

90/90 hip stretch is a isolation bodyweight exercise for the glutes, also working the adductors.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

Adductors

Equipment
Bodyweight
Movement
Mobility
Type
Isolation · Static
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Sit on the floor with your front leg bent 90 degrees in front of you, the outside of the shin and knee on the floor.
  2. 2Place the back leg out to the side, also bent 90 degrees, with the inside of that knee and shin on the floor.
  3. 3Sit tall, then hinge forward from the hips over your front shin, keeping your back straight, until you feel a stretch deep in the front leg's glute.
  4. 4Hold for 20 to 30 seconds and breathe slowly; use your hands on the floor for support if needed.
  5. 5Sit back up, swing both knees over to the other side and repeat.

What to do instead

  • Seated piriformis stretchBodyweight
  • Seated glute stretchBodyweight
  • Assisted lying gluteus and piriformis stretchMachine
  • 90/90 hip switchBodyweight
Logged today · 1 min rest90/90 hip stretch

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