- EquipmentNone
- PatternMobility
- Repsheld for time
Sit on the floor with both knees bent at roughly right angles, one leg in front and one to the side, hands behind you for support if needed.
First cueKeep the feet planted where they are.
How to do the 90/90 Hip Switch
Set up. Sit on the floor with both knees bent at roughly right angles, one leg in front and one to the side, hands behind you for support if needed.
- Lift both knees and rotate them to the other side.
- Settle into the mirror position.
- Rotate back and continue alternating slowly.
Form cues
- Keep the feet planted where they are.
- Sit as tall as you can.
- Move slowly.
Common mistakes
- Forcing the knees down.
- Collapsing the back.
Muscles worked
Main target: Abductors. The hip abductors sit on the outside of the hip. They move the leg out to the side and keep the knee over the foot under a load.
On the way: Glutes.
Its other side: Adductors, in the inner and outer hip pattern.
Variations and preparation
Its variations: Hip Airplane.
Track it in StatBlockFit
In the StatBlockFit app the 90/90 Hip Switch is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the 90/90 Hip Switch?
Set up: Sit on the floor with both knees bent at roughly right angles, one leg in front and one to the side, hands behind you for support if needed. Steps: 1. Lift both knees and rotate them to the other side. 2. Settle into the mirror position. 3. Rotate back and continue alternating slowly. Form cues: Keep the feet planted where they are. Sit as tall as you can. Move slowly. Common mistakes: Forcing the knees down. Collapsing the back.
What muscles does the 90/90 Hip Switch work?
It trains the abductors as its main target and works the glutes on the way.