90/90 Hip Switch
A seated drill that rotates both hips between internal and external rotation by switching the legs side to side in a 90/90 position.
Primary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
Secondary muscles
- Hip Flexors
- Adductors
- Hip Abductors
- Sets
- 1–2
- Reps
- 6–10 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Seated with both knees bent to about 90 degrees, feet wider than hips, hands on the floor behind you.
Let both knees fall to one side so the front leg is in external rotation and the back leg is in internal rotation.
Sit tall over the front shin for a breath.
Lift both knees and rotate them through the centre to the other side.
Continue alternating sides with control.
Breathing: Breathe steadily, exhaling as the knees settle to each side.
Coaching tips
Sit tall through the spine
Keep feet planted as the knees rotate
Move slowly through the middle
Common mistakes
Slumping the lower back
Letting the feet slide around
Forcing the knees to the floor
Safety notes
Keep hands behind you for support and stay in a pain-free range for the knees and hips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.