90/90 Hip Switches
A seated hip-mobility drill that rolls both knees from one 90/90 position to the mirrored side with the pelvis grounded.
How to do it
- Sit tall on the floor in a 90/90: front shin across, back shin behind, both knees bent about 90 degrees.
- Clasp your hands at the chest and keep both sit bones on the floor.
- Keep both knees bent as you lift them just enough to roll both legs toward the opposite side.
- Finish in the mirrored 90/90 with both knees and both shins resting on the floor.
- Stay tall through the chest and do not let either knee straighten during the switch.
- Reverse the same path back to the start and continue alternating sides.
Key technique cue
Hips stay down, hands on chest; knees switch without straightening.
Common mistakes
- ✕ Letting the pelvis lift or rock so the switch becomes a sit-up instead of a hip rotation.
- ✕ Straightening one knee to cheat the range instead of keeping both joints at 90 degrees.
- ✕ Collapsing the chest or rounding the lower back as the legs change sides.
- ✕ Planting the hands on the floor instead of keeping them clasped at the chest.
Benefits
- ✓ Trains internal and external hip rotation in one continuous seated pattern.
- ✓ Needs no equipment, so it fits warm-ups and mobility blocks anywhere.
- ✓ Preps the hips for squatting, lunging, and change-of-direction work.
About the exercise
The 90/90 hip switch is a floor mobility drill that starts in a seated 90/90: one hip externally rotated in front, the other internally rotated behind, both knees bent about 90 degrees. From there both knees roll together to the opposite 90/90 while the sit bones stay down. One hip is opening into external rotation while the other is opening into internal rotation, which is why the glutes and deep rotators do most of the work as the pelvis stays grounded. Hands stay clasped at the chest, so the torso has to stay tall without planting on the floor.
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