prehab · intermediate

Hip 90/90

A seated hip mobility and rotational strength exercise where both legs are positioned at 90 degrees. Develops internal and external rotation range that runners need for efficient pelvic mechanics.

  1. 01Sit on the floor with both knees bent at 90 degrees — one leg in front (external rotation) and one behind (internal rotation).
  2. 02Your front shin should be roughly parallel to your torso, back shin perpendicular.
  3. 03Sit tall with a neutral spine. Both sit bones should ideally be on the ground.
  4. 04Hold the position, feeling the stretch in the front hip (external rotation) and back hip (internal rotation).
  5. 05To work the rotational component, rotate your torso and hips to switch the front and back legs without using your hands.
  6. 06Progress through slow, controlled transitions between sides.
Why it matters

Hip internal rotation is one of the most restricted ranges of motion in runners, yet it is essential during midstance when the pelvis rotates over the stance leg. Insufficient hip internal rotation forces compensatory movement at the lumbar spine and knee. The 90/90 position trains both internal and external rotation simultaneously, addressing the rotational hip mobility that most runner flexibility programs completely miss.