90/90 Hip Stretch | Gymacetamol

Muscles Worked

Primary

Glutes

Secondary

Hip Flexors / Adductors

Quick Cues

1

Sit with both legs at 90 degrees

2

Lean forward for a stretch

3

Hold the position

4

Breathe deeply

Equipment Needed

Bodyweight

Sit on the floor with one leg bent in front of you at 90 degrees and the other bent behind you at 90 degrees.
Both knees should be at right angles, forming a "90/90" shape.
Sit tall with your chest up and hips square.
Lean your torso slightly forward over the front leg to deepen the stretch.
You should feel the stretch in the hip of the front leg and the hip flexor of the back leg.
Hold for the desired duration, then switch sides.

Common Mistakes

Not keeping the back knee on the ground

Letting the front knee collapse inward

Not holding the stretch long enough

Pro Tips

Lie face down and press your upper body up while keeping your hips on the floor

This creates lumbar extension to relieve disc pressure

Hold the top for 5-10 seconds and perform 10 reps

Your Progress

Variations

Cobra Stretch

Cat-Cow

Superman Hold