bodyweight·mobility
90/90 Hip Rotation
mobilityhipsglutes
How to
The technique.
- 01
Sit on the floor with one leg bent in front of you at a 90-degree angle (shin parallel to torso).
- 02
Bend the other leg to your side at a 90-degree angle (shin perpendicular to torso).
- 03
Keep your torso upright and gently rotate your hips, lowering both knees towards the floor.
- 04
Switch the lead leg, rotating your hips to bring the opposite knee forward.
- 05
Perform slowly and with control, focusing on internal and external hip rotation.
Common mistakes
What goes wrong.
- ×Leaning too far back, reducing hip engagement.
- ×Rushing the movement, not allowing for full range of motion.
- ×Not keeping the torso upright, compensating with spinal rotation.
- ×Forcing the stretch, risking discomfort or injury.
- ×Holding breath, reducing relaxation.
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