Dynamic 90-90 Hip Twist

Dynamic 90-90 Hip Twist

The Dynamic 90-90 Hip Twist is a fantastic exercise that targets the muscles of your core, hips, and obliques. It is a dynamic movement that not only helps to build strength in these areas but also enhances flexibility and improves overall stability. This exercise is particularly beneficial for athletes and individuals involved in sports that require rotational movements, such as golf, tennis, and baseball. The Dynamic 90-90 Hip Twist is performed by starting in a seated position on the floor with your legs bent and feet flat on the ground, creating a 90-degree angle at the knees and hips. While maintaining a tall posture, you will then engage your core and gently twist your upper body to one side, aiming to touch the floor or mat with your hand. As you twist, you will simultaneously rotate your hips in the opposite direction, allowing for a deeper stretch and a more significant challenge for your oblique muscles. You will then return to the starting position and repeat the movement on the other side, alternating back and forth. This exercise offers a multitude of benefits. It promotes improved spinal mobility, particularly in the thoracic (upper back) region, which can help alleviate stiffness and discomfort. It also strengthens your core muscles, which are crucial for maintaining stability and good posture. Additionally, the hip rotation component of this exercise enhances the flexibility of your muscles, tendons, and ligaments around the hip joints, leading to better overall functional movement. For an extra challenge, you can hold a weighted object such as a medicine ball or dumbbell in your hands while performing the Dynamic 90-90 Hip Twist. However, it is vital to start with a lighter weight and gradually progress as you become more comfortable and confident with the exercise. Remember, proper form and technique are paramount to prevent injury and ensure maximum effectiveness, so focus on maintaining a stable and controlled movement throughout. Incorporate this dynamic exercise into your regular routine to reap the numerous benefits it has to offer.


  • Start by lying down on your back with your knees bent and feet flat on the ground.
  • Extend your arms out to the sides, creating a T-shape with your body.
  • Keeping your shoulders and upper back on the ground, slowly rotate your hips to the right side.
  • As you twist your hips, allow your knees to fall towards the floor on the right side.
  • Hold the stretch briefly and then slowly return to the starting position.
  • Repeat the same rotational movement, this time twisting your hips and knees to the left side.
  • Continue alternating side to side for the desired number of repetitions or duration.

Tips & Tricks

  • Focus on engaging your core throughout the entire movement.
  • Start with smaller range of motion and gradually increase it as you gain flexibility and control.
  • Maintain a neutral spine position by avoiding excessive rounding or arching of the back.
  • Use your breath to enhance the movement, exhaling on the twist and inhaling as you return to the starting position.
  • Keep your shoulders relaxed and avoid shrugging them during the exercise.
  • Work on improving your hip mobility and flexibility to maximize the effectiveness of this exercise.
  • Incorporate this exercise into a well-rounded workout routine that includes both strengthening and stretching exercises for a balanced approach.
  • Take your time to properly warm up before attempting this exercise to prevent injury and prepare your body for the movement.
  • If you experience any discomfort or pain during the exercise, modify the range of motion or seek guidance from a qualified fitness professional.
  • Listen to your body and progress at a pace that feels challenging yet safe for you.


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