How to do 90/90 Hip Switch
On the floorFlowing movementBeginner
90/90 Hip Switch is a on the floor flowing stretch for your core, glutes and hips.
Step by step
- 1Sit with your knees bent and your feet wide apart.
- 2Put your hands on the floor behind you for support.
What you should feel
Let your hips move slowly… no rush.
Form tips
- Lift through the chest as you switch. Both knees reach toward the floor. Control the movement, don't flop.
- Feel your hips gently turning in and out.
- Breathe easily as you switch.
Make it easier
If your knees are sensitive, keep your feet a little closer together.
Coming out of it
Bring your knees back up to center… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do 90/90 Hip Switch with a coach
In BendEase, a voice coach talks you into 90/90 Hip Switch, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your core and glutes.
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