Quick Answer
90/90 Hip Switch is a beginner stretching exercise that targets your glutes and hip flexors. It uses only your bodyweight. Sit on the floor with both knees bent at 90 degrees, one leg in front and one behind.
Video Tutorial
How to Perform the 90/90 Hip Switch
- 1
Sit on the floor with both knees bent at 90 degrees, one leg in front and one behind.
- 2
Keep your chest tall and core engaged.
- 3
Lift both knees and rotate your hips to switch legs to the opposite 90/90 position.
- 4
Control the movement — don't let your knees slam to the ground.
- 5
Alternate sides for each rep.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the 90/90 Hip Switch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the 90/90 Hip Switch work?
The 90/90 Hip Switch primarily targets your glutes and hip flexors.
What equipment do I need for the 90/90 Hip Switch?
The 90/90 Hip Switch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the 90/90 Hip Switch suitable for beginners?
Yes. The 90/90 Hip Switch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of 90/90 Hip Switch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the 90/90 Hip Switch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.