90/90 hip switch
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Glutes
- Low load
- Adductors and Hip flexors
Not shown on the map: Hip flexors
Primary muscles
Secondary muscles
How to do it
Sit with both knees bent at 90 degrees, one leg in front and one out to the side, torso tall. Lift the knees and rotate them across to switch to the mirror position, then switch back. Control the switch instead of flopping over, and keep the spine tall — the movement should come from the hips.
Form cues
- Stay tall through the spine
- Control the switch, do not flop
Safety
Talk to a professional before this exercise if you have any of the following:
Knee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.