90/90 Hip Rotations (How To, Benefits, Common Mistakes)

90/90 Hip Rotations are a mobility drill that improves both internal and external hip rotation. Sitting on the floor with your legs bent at 90 degrees, you rotate side to side, opening up the hips and building control through a full range of motion.

This exercise is excellent for improving squat depth, hip stability, and overall lower-body mobility.

Primary Muscles Worked: Hip External Rotators, Hip Internal Rotators
Secondary Muscles Worked: Glutes, Hip Flexors, Core (stabilization)
Equipment Needed: None (mat optional)

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How To Do 90/90 Hip Rotations

Step-by-Step Instructions

1. Set-Up:
   • Sit on the floor with knees bent and feet flat, about hip-width apart.
   • Place your hands behind you for support, keeping your torso upright.
2. Execution:
   • Drop both knees to one side so your legs form two 90-degree angles (front shin parallel with torso, back shin parallel behind you).
   • Keep your chest tall and avoid collapsing forward.
   • Rotate back through center and drop both knees to the other side, repeating the same position.
   • Continue alternating sides with smooth, controlled movement.
3. Tips for Proper Form:
   • Keep both hips in contact with the floor as much as possible.
   • Move slowly to explore your full available range of motion.
   • As you improve, reduce hand support and eventually perform with an upright, unsupported torso.

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Key Benefits

• Improves hip mobility in both internal and external rotation.
• Enhances lower-body control and stability for squatting, lunging, and athletic movements.
• Helps reduce tightness in hips and lower back.

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Modifications and Variations

• Easier Option:
  • Keep hands on the floor behind you for extra support.
  • Reduce range of motion if hips are tight.
• Harder Option:
  • Perform without hands for greater core and hip control.
  • Add a torso twist over the front shin to deepen the stretch.
  • Lift hips slightly off the floor between transitions for added strength.

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Common Mistakes

• Rushing the Movement: Go slow to improve control and mobility.
• Leaning Too Far Back: Use your core to stay upright as much as possible.
• Incomplete Range: Aim to form true 90° angles in both legs on each side.

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Reps and Sets Recommendations

• For Mobility Work: 2–3 sets of 6–8 rotations per side.
• As a Warm-Up: 1–2 sets of 5–6 reps per side before lower-body training.
• For Control/Strength: Perform slowly with no hand support, 2–3 sets of 6 reps per side.

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