mobility · none
90/90 Hip Stretch
The gold-standard hip opener for desk workers.
2 × 5 per side 8 minrest 0s
Equipment
none
Rest
0s between sets
Primary muscles
hips
Also works
glutes
How to do it
- Sit on the floor with front leg bent 90° in front and back leg bent 90° to the side.
- Sit tall — no rounding the lower back.
- Hinge forward from the hips over the front leg for a 3-second hold.
- Return to upright, then rotate to switch to the other side.
Form cues
- ✓Both knees stay bent at 90°
- ✓Tall spine
- ✓Feel it in the outer hip
Common mistakes
- ✗Slumping forward from the shoulders
- ✗Letting the back knee lift off the floor
Progressions
- Static hold → 90/90 transitions → weighted transitions