90/90 hip switches

90/90 hip switches are a seated drill for hip rotation that moves you between the two sides of the 90/90 stretch. You sit with both knees bent to about 90 degrees, one leg in front and one behind, then lift both knees and lower them to the other side. Use them in a mobility session or after training.

Also called the 90/90 hip switch.

Works: Hip rotation
Time: About 30 sec, alternating sides
Kit: None
Intensity: 2 of 5 on Prep's scale

Do this in Prep

Updated 13 Oct 2026 · By the Prep team

How to do it

How to do 90/90 hip switches.

Switch slowly from side to side for about 30 seconds. Use your hands for support; your knees do not have to reach the floor.

Step 1
Set the 90/90
Sit tall with one leg in front and the other behind, both knees bent toward 90°. Place your fingertips behind you for light support.
Step 2
Lift through centre
Keeping your feet in roughly the same spots, lift both knees together and guide them through centre. Let the feet pivot as needed.
Step 3
Lower to the other side
Lower the knees with control toward the other side until you reach a comfortable mirror 90/90 position. Reverse and continue alternating slowly.

Form

90/90 hip switches form.

Movement around the hips, without pinching in the groin or strain through the knees.

Keep

Use your hands for support
Let the feet pivotDo not pin them down as the knees change sides.
Lower the knees gentlyThey do not have to reach the floor.

Common mistakes

Flopping between sidesSlow down through the centre.
Pushing a knee down

Easier version: Raise your seatSit on a firm cushion, keep hands behind you and use less range.
Harder version: Use less hand supportReach hands forward only while you can stay controlled.
When to stop: Stop if you feel hip pinching or knee pain.If symptoms linger, seek clinical advice before deciding how to continue.

Questions