How to do 90/90 Hip Switch (No Hands)
On the floorFlowing movementAdvanced
90/90 Hip Switch (No Hands) is a on the floor flowing stretch for your hips, core and glutes.
Step by step
- 1Sit on the floor with your knees bent and feet flat, slightly wider than hip-width.
- 2Drop both knees to one side, forming a 90-degree angle with each leg.
- 3Lift your knees and rotate them to the opposite side.
- 4Alternate sides in a controlled manner.
What you should feel
Move slowly… let your hips lead.
Form tips
- Engage your core for balance. Keep your chest lifted and torso upright. Move slowly to maintain proper form and avoid strain.
- Keep your chest lifted.
- Feel your hips turning, in and out.
Make it easier
If it's hard to stay tall, place your hands behind you.
Coming out of it
Bring your knees back 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 (No Hands) with a coach
In BendEase, a voice coach talks you into 90/90 Hip Switch (No Hands), cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hips and core.
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