Exercise · Form & cues
90/90 Hip Mobility — form guide
Hip Internal · External Rotators. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
5–8 reps/side, 3s holds
Restores hip rotation lost from sitting. Squat depth comes from hip mobility — not stretching.
Cues
- Sit with both legs in 90° angles (one in front, one behind)
- Switch sides by rotating both knees together
- Squeeze glute of front leg at end range
Common mistakes
- Forcing range — let it open over time
Injury notes
Mandatory for sedentary desk workers + lifters with hip impingement.
Progression
Hold longer, add resistance band, or move to lifted variations.