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Also known as: Supported 90-90 switch, 90-90 hip switch.

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Technique

  1. Sit on the ground with knees bent, feet around hip width apart, hands on the ground behind your back for support.
  2. Slowly drop one knee towards the other foot while the other knee moves to the side and down to the ground.
  3. Return to the start position and repeat on the other side.

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Form tips

  • Try not to lift your buttocks off the ground.
  • Keep your torso as upright as possible.
Logging: Alternate sides continuously.

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Muscles

Flexibility

Primary

  • Glutes
  • Pelvis

Secondary

  • Hamstrings

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Joint movements

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Progressions

e00v

90-90

Beginner
e0o1

Supported squat hip rotation

Novice
e0i9

Active 90-90

Novice
e0k0

Flying butterfly

Beginner
e0ku

Opening 90-90

Beginner
e183

Quadruped rock back

Beginner
e10d

Seated side stretch

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.