# 90 To 90 (Beginner) - Canonical: https://fitwill.app/exercise/8070/90-to-90-beginner/ - Media ID: 8070 - Primary muscle: Hips - Body part: Hips - Equipment: Body Weight - Video: https://fitwill.app/videos/8070/90-to-90-beginner.mp4 ## Description The 90 To 90 is a seated hip rotation drill built around one simple idea: both knees stay bent at roughly 90 degrees while you switch which hip is on the inside and which is on the outside. You sit on the floor with one leg folded in front of you so the front shin is perpendicular to your chest, and the other leg out to the side so that shin is parallel to the wall behind you. From there, you roll both knees toward the middle and rotate them over to the opposite configuration without letting your torso collapse or your hands do all the work. This drill earns its place in almost every warm-up because it trains internal and external hip rotation at the same time. Most people have a noticeable side-to-side difference in how far their hips rotate, and the 90 To 90 exposes that imbalance quickly. The front hip works through external rotation while the trailing hip works through internal rotation, and the switching action strengthens the deep rotators, the adductors on the inner thigh, and the glute muscles that steer the femur. Your core also has to stay engaged to keep your spine tall while your legs move independently. The beginner version shown here uses the hands lightly on the floor behind the hips for balance and support. That support matters: with your palms down and arms relaxed, you can focus on the rotation happening at the hips instead of fighting to stay upright. As you improve, you gradually lean less on the hands, sit taller, and eventually lift the hands entirely, which forces the hip muscles and trunk to control the whole movement. Setup quality makes or breaks this exercise. Sit with your sitting bones planted evenly, chest lifted, and both knees bent to a true right angle before you start switching. If your front knee floats off the floor or your back hip keeps lifting, that is useful information about your current rotation range rather than a reason to force the position. Work within a range where both knees track smoothly and your low back stays neutral. The 90 To 90 shows up in dynamic warm-ups before squats, deadlifts, running, and field sports, and it also works well as a standalone mobility session for desk-bound hips. Because it is low load and controlled, it is safe for most trainees, but the transitions should never be muscled through a sharp pinch in the front or deep part of the hip. Smooth, repeated switches with honest range beat forced reps with a collapsed spine every time. ## Instructions 1. Sit on the floor with your legs in front of you, then bend both knees to about 90 degrees: place your front leg so its shin runs perpendicular to your chest, and drop your back leg to the side so its shin runs parallel to the wall behind you. 2. Place your palms flat on the floor slightly behind your hips, fingers pointing back or outward, and take some weight into your arms so you can sit tall without straining. 3. Root both sitting bones into the floor evenly and lift your chest so your spine is long, then brace your abdominals lightly as if preparing for the legs to move. 4. Keep your front knee bent at 90 degrees and pressed toward the floor; if it lifts, reduce the angle of your torso rather than letting the knee ride up. 5. To switch, press gently into the floor, lift both knees a few centimeters, and rotate them together toward the middle so both knees pass over your midline. 6. Continue rotating until the opposite configuration is reached: the leg that was out to the side is now folded in front with its shin perpendicular, and the other leg is out to the side with its shin parallel. 7. Set both knees down softly in the new position, pause for a breath, and feel the front hip in external rotation and the back hip in internal rotation. 8. Breathe steadily throughout, exhaling as the knees lift and rotate, and inhaling as they settle into the new position. 9. Switch back to the first side to complete one full repetition, keeping the transitions smooth and controlled rather than swinging the legs. 10. Reset your seated posture between repetitions: sitting bones even, chest tall, hands relaxed, before starting the next switch. ## Tips & Tricks - If your front knee hovers above the floor, shorten the position slightly by sitting on a folded towel or low cushion so the hips tilt forward and the knee can drop. - The most common mistake is pushing off the hands and turning this into a leg-swinging move; the lift and rotation should come from the hips, so keep arm pressure light and deliberate. - Watch for the torso twisting toward the working side as you switch; square your chest to the wall in front of you and let the rotation happen below the waist. - Most people have one stiffer direction, usually internal rotation on one side, so spend an extra couple of controlled reps on the harder transition instead of rushing through it. - Avoid letting the pelvis roll backward into a slouch as the knees lift; think of your sitting bones staying glued down while only the femurs rotate. - Keep the feet relaxed and in line with the shin of each leg; curled toes or floppy ankles usually mean you are tensing the whole leg instead of isolating the hips. - A mild stretch or working sensation in the hip is the goal; a pinching feeling deep in the front of the hip means back off the range or elevate your hips slightly. - If floor sitting bothers your knees or low back, place a yoga block or low cushion under each thigh to reduce the rotation demand before progressing to the full floor position. - Move slowly enough that you could pause at any point in the switch; fast, momentum-driven reps defeat the purpose of the drill. ## Frequently Asked Questions ### What muscles does the 90 To 90 work? It primarily trains the hip rotators, adductors, and glute muscles that control internal and external rotation of the thigh. Your core and obliques work isometrically to keep the torso upright while the legs rotate underneath you. ### Why is it called 90 To 90? Both knees stay bent at roughly 90 degrees in every position, and the exercise moves you from one 90-degree hip configuration to the other, swapping which leg is folded in front and which is out to the side. ### Is the 90 To 90 suitable for beginners? Yes, and the beginner version specifically uses the hands on the floor behind the hips for balance. If even that position is uncomfortable, sitting on a small cushion reduces the demand on the hips and makes the drill accessible. ### Why does one side feel much tighter than the other? Side-to-side differences in hip rotation are very common, especially in people who sit a lot or play one-sided sports. The 90 To 90 is actually a good diagnostic for this, so spend extra controlled repetitions on the stiffer side rather than matching your good side's speed. ### Should my hands stay on the floor the whole time? In the beginner version, yes, they are there for balance and light support. As your hips and trunk get stronger, lean on them less and work toward sitting tall with your hands off the floor or crossed at your chest. ### My front knee will not touch the floor. Is that a problem? It usually reflects limited external rotation rather than a form error. Do not force the knee down; elevate your hips on a cushion, shorten your range, and let the knee descend gradually over weeks of practice. ### When should I do the 90 To 90? It works best as a dynamic warm-up before lower-body strength training, running, or field sports, and it can also be done as a standalone hip mobility drill between longer sitting sessions. ### How many repetitions should I perform? Start with 5 to 10 smooth switches per side, pausing briefly in each position. Quality of the transition matters far more than the total count. ### Is it safe if I feel a pinch in my hip during the switch? A working or stretching sensation is normal, but a sharp pinch in the front or deep part of the hip is a signal to reduce the range or elevate your hips. If the pinch persists at smaller ranges, it is worth having a coach or professional assess the position. ### Can I do the 90 To 90 every day? Yes, because it is a low-load, body-weight drill rather than a heavy strength exercise. Daily practice with controlled reps is often the fastest way to improve hip rotation range.