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, Hip Rotation
Sport
General, Field Sports, Martial Arts, Golf
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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.
Popular
Popular Articles
