90/90 Hip Internal & External Rotation Stretch
From a seated 90/90 position, leans over the lead shin for external rotation, then rotates the torso toward the trail foot to load internal rotation.
1 min 38 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
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.
Practice settings
- Sets
- 1
- Duration
- 30 sec
- Rest
- 15 sec
- Est. duration
- 1 min 38 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
AI-assisted learning notes are based on the available source notes. Use the original demonstration for full context.
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