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All exercises

90/90 hip switch

Beginner

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

What it works

Primary muscle

Glutes

Also works

AdductorsObliques

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Sit on the floor with your knees bent, feet flat and wider than your hips, and your hands on the floor behind you.
  2. 2Sit tall and let both knees drop to one side, so the front leg turns out and the back leg turns in, each knee bent to about 90 degrees.
  3. 3Keep your feet where they are and your chest lifted instead of slumping over your hips.
  4. 4Lift both knees back through the middle and lower them to the other side in one smooth motion.
  5. 5Keep alternating slowly within a pain-free range; as your hips loosen, move your hands closer to your body or lift them off the floor.

What to do instead

  • 90/90 hip stretchBodyweight

Easier variations

  • 90/90 hip stretchBodyweight
Logged today · 1 min rest90/90 hip switch

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