Hip 90/90 Transitions
Hip 90/90 Transitions are a dynamic mobility exercise that improves both internal and external rotation of the hip joints simultaneously. This seated movement involves rotating the legs from side to side to unlock tight hips, improve squat depth, and enhance lower body function.
While this is a bodyweight mobility drill, the AI uses your RPE (Rate of Perceived Exertion) and duration data to gauge your current joint health and recovery status. If you report high difficulty or tightness after heavy leg sessions, the system recognizes the need for increased recovery time or targeted mobility work. Additionally, by tracking pain associations, the AI can suggest regressions like supine variations if upright sitting causes lower back strain.
Form Cues
- Sit with one leg bent 90 degrees in front and the other bent 90 degrees to the side
- Keep your chest tall and spine neutral throughout the movement
- Pivot on your heels as you rotate your knees up and over
- Press your knees gently into the floor at the end range of each side
- Use your hands for support behind you if necessary to maintain posture
- Don't round your lower back or slouch forward
- Don't rush the transition; move with intention
- Don't let your feet slide closer to your body; keep the 90-degree angles
- Don't force your knees down if you feel sharp pain in the joints
- Don't rely entirely on momentum to switch sides
Common Mistakes
- Rounding the spine/slouching
- Losing the 90-degree knee angles
- Moving too quickly without control
- Forcing range of motion through pain
- Lifting the hips off the floor excessively
Muscles Worked
This exercise primarily targets the hip capsule, working the external rotators on the lead leg and the internal rotators on the trail leg. It effectively engages the glutes and piriformis while stretching the hip flexors, creating a comprehensive mobility drill for the entire pelvic girdle.
Primary
Secondary
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