Hips and adductors
90/90 Hip Switch
The 90/90 Hip Switch is a mobility exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: gluteus maximus 22%, gluteus medius 18% and hip flexors 16%.
How to do it
- Sit on a mat with both knees bent to 90 degrees, one leg in front of you and the other out to the side behind you.
- Place the hands on the floor behind the hips and sit tall.
- Lift both knees and rotate them to the other side, pivoting on the heels.
- Settle into the mirrored 90/90 position and sit tall for a breath.
- Keep switching sides slowly for 30 to 60 seconds, breathing steadily.
Tips
- Keep the feet planted wide so the knees can swing through.
- Work toward switching without hands as the hips open up.
Common mistakes
- Collapsing the back and slumping between switches.
- Dropping the knees to the floor instead of controlling them down.
Muscles worked by the 90/90 Hip Switch
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.
Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
90/90 Hip Switch alternatives
Same equipment
Different equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the 90/90 Hip Switch work?
Mainly the gluteus maximus and gluteus medius. The hip flexors and adductors assist.
Is the 90/90 Hip Switch good for beginners?
The 90/90 Hip Switch is rated intermediate. If you are new, learn the Hip Opener (Walking) first and build up from there.
What is a good alternative to the 90/90 Hip Switch?
For example the Hip CARs, Hip Circle and Hip Opener (Walking). They train mostly the same muscles, some with different equipment.
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.