90/90 Hip Stretch Movement Prep
90/90 hip stretch warm-up
2 unhurried rounds
6-8 controlled 90/90 Hip Stretch reps per side
6 controlled Hip Circles reps
Start the workout feeling prepared, not tired
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
The 90/90 hip stretch places both legs in bent-knee positions to train internal and external hip rotation. Use 90/90 Hip Stretch before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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How to do a 90/90 hip stretch
Medibank · reviewed 2026-08-06
Muscles Worked
GlutesHip rotatorsAdductors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using 90/90 Hip Stretch to prepare glutes and hip rotators before sessions that include Hip Circles, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale 90/90 Hip Stretch if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: forcing the front knee flat despite knee discomfort. |
| 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.
Warm-Up Examples
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90/90 Hip Stretch Readiness Flow
pre-workout 90/90 hip stretch
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled 90/90 Hip Stretch reps per side
Use the remaining time to breathe and reset
Frequently Asked Questions
How should 90/90 Hip Stretch feel?
During 90/90 Hip Stretch, 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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Useful next steps
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