Glutes
90/90 Hip Stretch
The 90/90 Hip Stretch is a stretch with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 52%, gluteus medius 28% and hamstrings (biceps femoris) 6%.
How to do it
- Sit on a mat with the front leg bent 90 degrees in front of you, shin parallel to the front of the mat.
- Place the back leg bent 90 degrees out to the side, shin pointing back.
- Sit tall with the chest facing over the front shin and the hands on the floor beside you.
- Hinge forward from the hips over the front shin until you feel the stretch in the outer hip.
- Hold for 30 to 60 seconds, breathing slowly, then switch sides.
Tips
- Keep the spine long as you lean; the fold comes from the hip.
- Sit on a cushion if you cannot sit tall.
Common mistakes
- Rounding the back to go deeper.
- Leaning away from the front leg.
- Forcing the knees flat to the floor.
Muscles worked by the 90/90 Hip Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing and externally rotating the hip, as in pigeon or figure four, lengthens glute max and the deep rotators.
90/90 Hip Stretch alternatives
Same equipment
Easier
- Figure Four Stretch
- Knee to Opposite Shoulder Stretch
- Seated Figure Four Stretch
- Seated Glute Stretch
- IT Band Stretch (Standing)
Frequently asked questions
What muscles does the 90/90 Hip Stretch work?
Mainly the gluteus maximus and gluteus medius.
Is the 90/90 Hip Stretch good for beginners?
The 90/90 Hip Stretch is rated intermediate. If you are new, learn the Figure Four Stretch first and build up from there.
What is a good alternative to the 90/90 Hip Stretch?
For example the Figure Four Stretch, Knee to Opposite Shoulder Stretch and Seated Figure Four Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.