90-90 Hip Switch Mobility
A seated mobility routine in the 90-90 position, with one leg in front and one to the side forming two right angles, switching from side to side by rotating the hips. It improves internal and external hip rotation, which helps before running, jumping and sports with lots of turning.
How to play
- Each student sits on a yoga mat about 3 ft from others. Place the right leg in front bent at 90 degrees and the left leg out to the side, also at 90 degrees, with hands on the floor behind (1 min).
- Switches: keeping the feet in place, rotate both knees to the other side to land in 90-90 with the left leg in front. Do 10 slow switches with hands down (1 min 30 s).
- Leans: on each side, with a straight back, lean the chest over the front leg 5 times and toward the back leg 5 times (1 min 30 s).
- Hands-free switches: 8 switches with arms crossed or reaching forward, keeping the chest tall (1 min).
- Lifts: from 90-90, lift the back knee a couple of inches off the floor and hold for 3 seconds; 5 per side (1 min).
- In pairs: one partner does 6 switches while the other checks whether the back stays straight and gives feedback; then switch (1 min).
Rules
- Work pain-free: if a knee bothers you, open the angle of your legs wider.
- Keep the back straight, as if a string were pulling the top of your head up.
- Safety: space the mats out so legs don't bump during switches.
Variations
Easier
Keep the hands down the whole time and sit on a folded mat to raise the hips.
Standard
Switches with and without hands, leans and back-knee lifts in the 90-90 position.
Harder
Finish each switch by rising to tall kneeling and then to standing without using the hands.
Adaptations
- Limited mobility: in a chair, hip rotations with one ankle crossed over the opposite knee, moving the knee in and out.
- Autism or shy students: show a picture of the position and pair the student with a classmate who models it.
- Limited flexibility: the student may set the feet wider apart and keep both hands down behind for the whole routine.
Learning goals
- Improve internal and external hip rotation.
- Keep the trunk upright during mobility work.
- Learn an exercise that helps prevent injuries in sports with lots of turning.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Many teenagers have very tight hips and get frustrated, so praise progress rather than a perfect position. It's a great routine to teach as something students can repeat at home.
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