90/90 Hip Switch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight, Mat
Primary muscle group
Hip External Rotators, Hip Internal Rotators
Secondary muscle groups
Gluteus Medius, Adductors, Trunk
Movement pattern
Seated Hip Rotation
Training goal
Mobility
Sport
General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Baseball, Tennis
Overview
Purpose. Rotate between two seated hip positions to build active internal and external rotation at the hip.
How it fits the system. A beginner-level seated hip rotation entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Hip External Rotators, Hip Internal Rotators
Secondary muscles
Gluteus Medius, Adductors, Trunk
Movement pattern
Seated Hip Rotation
Equipment
Bodyweight, Mat
Difficulty
Beginner
How to Perform
- Sit on the floor with the front leg bent at 90 degrees and the rear leg bent at 90 degrees behind you.
- Sit tall with the hands lightly on the floor for balance.
- Keep the chest up and rotate both knees across to the other side.
- Lower both knees to the floor on the new side without rocking the pelvis.
- Pause briefly, feeling the front hip external rotation and the rear hip internal rotation.
- Continue switching for the prescribed repetitions.
Coaching Cues
- Move the legs, keep the trunk tall.
- Go only as far as you can control without using the hands.
- Pause at the end range for a second on each side.
- Keep both knees at right angles.
Common Mistakes
- Collapsing the chest and rounding the lower back.
- Pushing hard with the hands instead of the hips.
- Forcing range and creating knee pain.
- Rushing the switches so the end positions are never reached.
Progressions & Regressions
Progressions
Supported switch with hands down, then hands-free switch, then lift-off holds at end range, then a weighted vest.
Regressions
Sit on a low box or elevate the hips on a cushion to reduce the range.
When to Use It
When to use
In the warm-up before lower-body training, or as filler work between sets.
When not to use
When it produces sharp pinching in the front of the hip; reduce the range instead.
Programming
2 to 3 sets of 6 to 10 switches per side, moving slowly with a two-second pause in each position.
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