Curated Action

90/90 Hip Internal & External Rotation Stretch

General Training

90/90 Hip Internal & External Rotation Stretch is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 38 sec

Training Details

0:00 / 1:38
Sourceyoutube.com/watch?v=omuAtS7zOa0
AuthorYouTube creator

90/90 Hip Internal & External Rotation Stretch

Sit on the floor in a 90/90 position. Lean over the lead shin for external rotation, then rotate the torso and lean back/toward the trail foot to load hip internal rotation and the sartorius.

Key points

  • Work both external rotation (front leg) and internal rotation (back leg)
  • Drive opposite shoulder toward the trail foot to target internal rotation
  • Keep big toe pinned down on the trail leg for advanced progression

Common mistakes

Slouching through the spine or forcing sharp pinch pain in the back hip.

Sets: 1Duration: 30 secRest: 15 secEst. duration: 1 min 38 sec
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