90-90 Hip Switch

oec:90-90-hip-switch

A seated mobility drill that transitions both legs between internal and external hip rotation in a 90-90 position.

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Also called: 90/90 Hip Switches, 90/90 Hip Rotations, Shin Box Switch, Seated 90-90 Hip Rotation

How to do it

Sit on the floor with your torso upright and your legs arranged in a 90-90 position: one lead leg in front with hip and knee bent to 90 degrees, and the trail leg out to the side with hip and knee bent to 90 degrees.
Keep your heels planted on the floor with toes pulled slightly toward your shins.
Hold your hands clasped in front of your chest, or place your hands lightly behind your hips on the floor for support if needed.

Initiate the movement by opening the back knee outward while keeping both heels anchored to the floor.
Allow the front knee to follow as your hips rotate across the center.
Rotate both legs completely to the opposite side until you settle into a mirrored 90-90 position.
Pause briefly in the end range, then reverse the motion to switch back.

Inhale as you transition across the middle and exhale as you settle tall into each 90-90 end position.

Excessively rounding the lower back and collapsing the chest.: Sit tall by actively bracing your trunk and place your hands on the floor behind you if hip mobility limits upright sitting.
Shuffling or dragging the feet across the floor rather than pivoting on the heels.: Fix your heels in place and pivot cleanly on your heel pads throughout the entire rotation.

Avoid forcing the hips or knees into painful end ranges; reduce the range of motion if you experience knee or groin discomfort.

This record: CC-BY-SA-4.0.