Hands-Free 90/90 Hip Switch

Difficulty

Intermediate

Position

Floor

Type

Mobility

Sides

Single position

Hold time

30 s per set in our routines

How to do the Hands-Free 90/90 Hip Switch

1. Sit tall on the floor, knees bent slightly wider than hip-width, and plant your heels so you have a steady base.
2. Bring your arms in front of your chest for balance, then lower both knees to one side so the front leg and back leg each bend near ninety degrees.
3. Press through your outer hip to lift the knees, rotate through center, and settle them on the opposite side without letting your torso collapse.
4. Continue gliding side to side for controlled reps, keeping the movement smooth rather than rushed.

Tips

• Brace your core as if someone is going to poke your ribs; that tension keeps you upright without relying on your hands.
• Keep your chest proud and eyes forward so your spine stacks over your hips.
• Treat the rotation like a gentle massage for the hip joint, breathing steadily with every switch.

Adjustments

• Reduce the range of motion if your hips feel tight today, keeping every rep smooth and pain-free.
• Lightly tap your fingertips to the floor behind you for a spotter-style assist until balance improves.
• Sit on a folded towel or yoga block to elevate the pelvis if your lower back rounds on the floor.

All exercises