Hip 90-90 Stretch

Sit on the floor with both legs bent at 90 degrees, one in front and one to the side, then lean your torso over the front shin to feel the deep hip external rotator stretch. Alternate sides.

60s each sideAdvancedSeatedNo equipment

How to do the Hip 90-90 Stretch

Sit on the floor with both legs bent at 90 degrees.
One in front and one to the side.
Then lean your torso over the front shin to feel the deep hip external rotator stretch. Alternate sides.

What it targets

Primary muscle groups: Hips, Glutes.

Commonly included in conservative-care programs for: Piriformis Syndrome, Sciatica, Hip Bursitis.

Body Fix walks you through the Hip 90-90 Stretch with a guided timer, demo video, and progressions. Free on iOS.

Download Body Fix

This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.