Mobility

90/90 Hip Switches

Seated practice for active hip rotation.

Purpose

Improve active internal and external hip rotation and pelvic control.

Sit with both knees bent and feet comfortably apart. You may support yourself with your hands behind you.

Let both knees move together in a controlled way from one side to the other. Reduce the range if the pelvis lifts excessively.

Breathe calmly and exhale during the transition.

Let the movement come from the hips, keep the torso as tall as possible and do not work through knee pain.

Moving too fast, forcing the knees, collapsing the torso, and lifting the pelvis excessively.

6–10 transitions per side.