Mobility, warm-up & recovery · Joint mobility · Beginner · ~1 min

90/90 hip switches

Internal and external hip rotation, needed for turning, lunging and recovering.

▶ 90/90 Hip Switch (Improve Hip Health & Mobility) — Simone Sports Performance (YouTube)

More videos: 90-90 Hip Switch (Capital District Sport and Fitness) · 90 90 Hip Switch (The Active Life)

Starting position

Sit with both knees bent 90°: one leg in front, one to the side. Hands behind you for support.

How to do it

1. Lift both knees and rotate them to the other side.
2. Settle into the opposite 90/90 position.
3. Sit tall for a breath, then switch back.

Technique cues

• Slow and controlled
• Use hands as needed

Common mistakes

• Forcing the knees down
• Collapsing posture

Easier

Keep hands behind, smaller rotation.

Harder

Hands-free with a tall torso.

Safety

• Avoid if you have hip pain in rotation.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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