90/90 hip rotation: how to do it and what it works

Active hip rotation mobility from the floor.

Image: start and end of the movement.

How to do it

Controlled transition between both 90/90 positions to explore internal and external hip rotation without load.

Form. Sit tall, let both knees rotate together and use your hands only as light support. Work within a comfortable range.

Common mistake. Forcing the knee against pain, rounding the back excessively, or turning only from the ankles.

Adductors, Gluteus medius · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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