Lean-Back 90/90 Hold

A gentler version of the 90/90 hip hold: from the same 90/90 leg position, you lean your trunk back and support it on your hands behind you. Leaning back takes some load off the hips while keeping the front leg turned out and the back leg turned in.

How to do it

1. Sit on the floor with your front leg bent in front of you to about 90 degrees and your back leg out to the side, also bent to about 90 degrees.
2. Place your hands on the floor behind your hips, fingers pointing back or to the side.
3. Lean your trunk back onto your hands, keeping your arms straight and your chest open.
4. Let both knees settle toward the floor without forcing them.
5. Hold the position, breathing slowly, feeling a mild 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

• Use this version when the upright 90/90 is too intense; lean further back on your hands to ease the stretch.
• Keep your shoulders down and away from your ears rather than hanging on your arms.
• Move slowly into the position and keep it pain-free, especially at the knees.

Muscles

Primary: Hip flexors

Secondary: Glutes (max), Glutes (medius)