Exercise · mobility
90/90 hip stretch
90/90 hip stretch is a beginner-friendly mobility movement that trains glutes, hip_rotators, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 30–60 reps, tempo hold.
The most common mistake is rounding the back to get lower. If no equipment or the movement itself doesn't suit you, Kneeling hip flexor stretch or Deep squat hold (malasana) or Clamshell cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Sit with both knees bent to 90°, one in front, one to the side | बैठो, दोनों घुटने 90 डिग्री, एक आगे एक बगल |
| 2 | Sit tall, hinge over the front shin | सीधे बैठो, आगे की शिन पर झुको |
| 3 | Switch sides by swinging the knees | घुटने घुमा कर साइड बदलो |
Equipment & who it fits
Needs no equipment, rated beginner, held back for knee issues. Search "90 90 hip stretch" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does 90/90 hip stretch work?
- 90/90 hip stretch primarily trains glutes, hip_rotators, using a mobility pattern with no equipment.
- What's the most common mistake with 90/90 hip stretch?
- Rounding the back to get lower
- What can I do instead of 90/90 hip stretch?
- The closest substitutes in this database are kneeling hip flexor stretch, deep squat hold, clamshell, which train the same pattern with different equipment.