Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
90/90 Hip Stretch — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The 90/90 hip stretch places both legs in bent-knee positions to train internal and external hip rotation. Sit tall first; depth matters less than keeping the pelvis controlled and the sensation in the hip rather than the knee. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
90/90 Hip Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
GlutesHip rotatorsAdductors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep 90/90 hip stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Sit on a folded mat and support the torso with both hands. |
How to Do the 90/90 Hip Stretch
1
Sit with the front and back knees bent to roughly 90 degrees.
2
Square the chest over the front shin as comfortably as possible.
3
Hinge forward from the hips with a long spine.
4
Return upright and switch both knees to the other side.
Common Mistakes
✕
Forcing the front knee flat despite knee discomfort.
✕
Rounding the back to create false depth.
Coaching Tips
✓
Use hands behind the body for support.
✓
Keep the movement gentle before loaded squats.
Scaling Options
Easier / Beginner
Sit on a folded mat and support the torso with both hands.
Harder / Advanced
Perform controlled 90/90 switches without using the hands.
Related WODs
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should 90/90 Hip Stretch feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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