90/90 Hip Switches | Gymacetamol

Muscles Worked

Primary

Glutes

Secondary

Hip Flexors / Adductors

Quick Cues

1

Both legs at 90 degrees

2

Switch sides smoothly

3

Control the transition

4

Keep torso upright

Equipment Needed

Bodyweight

Sit on the floor with both knees bent at 90 degrees, one leg in front and one behind.
Keep your chest tall and hands on the floor beside you for balance.
Rotate both legs together to switch sides, so the front leg moves to the back and the back leg moves to the front.
Try to keep both knees at 90-degree angles throughout the rotation.
Move smoothly and controlled, not rushing the transition.
Repeat for the desired number of repetitions, alternating sides.

Common Mistakes

Rushing through the transitions

Not keeping the torso upright

Letting the knees lift off the ground

Pro Tips

Sit with both legs at 90-degree angles and lean forward over your front shin

Switch legs and repeat on the other side

This targets the glutes, piriformis, and hip rotators

Your Progress

Variations

90/90 Hip Switch

Pigeon Stretch

Figure-Four Stretch