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Exercise handout — move better, feel better.
90/90 Hip Switch
Seated hip mobility exercise targeting both internal and external rotation by switching between 90/90 positions.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
3-4 sec per switch
Tempo
Step-by-Step Guide
Set up
- Sit on floor with both knees bent at 90 degrees
- One leg in front (external rotation), one to side (internal rotation)
- Sit tall with upright posture
Step 1 of 4
Rotate both knees to the opposite side
Step 2 of 4
Move slowly through the transition
Step 3 of 4
Maintain upright torso throughout
Step 4 of 4
Pause briefly in each position
Breathing
- Breathe naturally throughout
- Exhale during the switch
Form Cues
- Keep chest lifted
- Move knees together as a unit
- Control the movement - no flopping
- Breathe throughout
Common Mistakes to Avoid
- Leaning back during transition
- Moving too quickly
- Letting knees drift apart
- Holding breath
Safety Information
Avoid if acute knee pain. Move within comfortable range only.
Progressions
Lift ankles slightly during switch, add holds in each position
Regressions
Use hands behind for support, reduce range of motion
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.