90/90 Hold

A seated hip mobility hold: both knees are bent to about 90 degrees, one leg in front of you and turned out, the other out to the side and turned in. Holding the position with your trunk upright stretches the outer hip of the front leg and the front of the hip of the back leg.

How to do it

1. Sit on the floor and bend your front leg in front of you so your shin runs across your body and your knee is bent to about 90 degrees.
2. Place your back leg out to the side with that knee also bent to about 90 degrees, shin pointing back.
3. Put your hands on the floor beside your hips for support.
4. Sit up tall, with your chest lifted and both sitting bones as close to the floor as you can manage.
5. Hold the position, breathing slowly, feeling the stretch in the outer hip of the front leg and the front of the hip of the back leg.
6. Hold for the planned time, then switch the legs and hold on the other side.

Tips

• Keep the trunk upright; slumping takes the stretch out of the hips.
• If the hips are tight, keep more weight on your hands or sit on a folded towel until you can sit taller.
• Ease into the stretch and do not force the knees down; the position should feel strong, not painful.

Muscles

Primary: Hip flexors

Secondary: Glutes (max), Glutes (medius)