Mobility Monday: 90/90 Hip Mobility

Mobility Monday: 90/90 Hip Mobility

The 90/90 hip mobility exercises is probably one of the “newer” exercises to become popular and for good reason, it is effective. That being said, it is not easy. If you have some poor mobility or flexibility this is may not be the place to start. But keep reading to make your mind you for yourself.

Unless you already know that this is not the place to start from looking at pictures. Take a look at last week’s post on Hip Circles for mobility. And scroll to the bottom of this post for a few other suggestions. Who knows, after doing hip circles you might be warmed-up enough to give these a try.

WHY 90/90s

benefits of hip mobilityWe have said it before, hip mobility is important. For proper movement patterns, for pain management and athletic performance. Hopefully you are already sold on why you should do hip mobility, but if not read my last Mobility Monday post.

Now, 90/90s should be included in your mobility program because they target the hip from multiple angles. Depending on what leg is in front, or your chest is facing, the joint positioning is different. Add in the process of switching from side to side and you are accessing a large range of motion, or trying to at least. And as we said in our previous post, the hip being a ball and socket joint, has a very large possible range of motion.

Another unique factor is how you are using your body weight in this mobility exercise. When we reviewed hip circles last week there was no force helping you increase your range of motion, you were really working within your existing range of motion. Which is why we like hip circles as part of a dynamic warm-up.

90/90s use your body weight, and the ground, to help increase the the end range of motion achieved on both sides. This will help to produce quick results in improve mobility.


Not much space is needed to perform a 90/90. Nor do you need any equipment, that’s the good news. Which means you have less excuses to start improving your hip mobility, so keep reading.

The key is in the set-up. Starting position should be 90 degrees at knee and hip of your front and back leg. This will be awkward and unusual the first time. If you can’t get into this position try other hip mobility drills consistently and come back to this one.

Remember to take your time in the set-up. Mobility is always about quality over quantity. Be calculated in your movements and listen to your body.


  1. Start seated on the floor with your knees bent and let both of your legs fall to the same side. This will put the outside of one leg and the inside of the other leg on the floor.
  2. Adjust your upper legs so the angle between your thigh and your hip is at 90 degrees on the front and the back leg.
  3. Adjust your lower legs so the angle at your knee is at 90 degrees.
  4. Once in this position you want to apply force down into the ground from your front and back leg, working towards contact with the ground.
  5. Lean your chest forward towards the front leg, keeping your back flat.
  6. Return to to starting position and switch your legs and face the other direction and repeat.


  • Anything other than 90 degrees at your hip and knee. After all, that is the whole point of the exercise.
  • Pain. Mobility or flexibility training should not be painful. Pain is an indicator that you are doing something wrong. Listen to your body.

TIPS FOR A 90/90

  • Your mobility will be challenge on each side and in transition. There is a reasonable amount of core work going on here to be able to change your leg position. Keep your upper body quiet and core braced as you go to switch sides.
  • On each side try to achieve floor contact from both your front and back leg while you slightly lean forward by hinging at your hips. That means your back stays straight!
  • There are a lot of variations of this exercise, but we consider this to be a good starting point. If switching your knees side to side isn’t your jam you can always work the forward lean on each side for a few reps before switching positions.


Once again, this exercise does not require any equipment. But I want to share with you some of my favorite recovery products.

Check out why these are my favorite recovery products here!

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

See my plan and favorite items for recovery – hydration & food!


There are a large number of mobility exercises out there. The biggest takeaway I have for you is that none of them will be effective if you don’t practice it with consistency. Find your couple mobility exercises and work them daily for a few reps and I promise you will see improvements.

Here are a few more hip mobility exercises I love:

Hip mobility exercises


Hip Circles

Hip to Hamstring

Plank Sit Back

3 Point Hip Flexor




Follow along in this video as we work full body recovery and use hip circles. Easy to do at home or in a small space.









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