90/90 Hip Switch Extension

Difficulty

Intermediate

Position

Floor

Type

Mobility

Sides

Single position

Hold time

30 s per set in our routines

How to do the 90/90 Hip Switch Extension

1. Sit tall with knees bent a little wider than hip-width and both heels grounded for stability.
2. Hold your hands in front of your chest, then drop both knees to one side so each leg bends near ninety degrees.
3. Drive through the front shin and glute to lift your hips off the floor, keeping your ribs stacked over your pelvis.
4. Lower back down with control, sweep the knees through center, and repeat the hip lift on the new side.

Tips

• Keep your core braced so the lift comes from the hips rather than momentum.
• Reach the crown of your head toward the ceiling to stay upright as you rotate.
• Treat the tempo like a mindful flow, lingering long enough to feel the glute activation on every rep.

Adjustments

• Limit the hip height if your mobility feels tight and explore a comfortable range first.
• Place fingertips on the floor behind you when you need a little spotter-style support.
• Sit on a cushion or folded mat to lift the hips and make the rotation easier on cranky knees.

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