90/90 Get Up
90/90 GET UP
This is a hip mobility exercise that targets the front leg in internal rotation and the back leg in external rotation and transitions them through hip extension to a neutral flexion position. It is a modified and advanced version of the 90/90 HIP SWITCH exercise. Start by sitting down on the floor with your legs bent to 90 degrees a the knees and feet placed wider than shoulder width apart. Proceed to internally rotate the front leg and externally rotate the back leg until both knees reach the floor. From here lift the pelvis off the ground to engage the hip muscles.
Muscles Involved:
Glutes
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
TFL (Tensor Fascia Latae)
Pectineus
Hip Adductors
Adductor Brevis
Adductor Longus
Adductor Magnus
Related Conditions:
Squat Warm Up
External Snapping Hip Syndrome
Greater Trochanter Pain Syndrome / Bursitis
Gluteal Tendinopathy
Glute Amnesia
Sacroiliac Joint Syndrome
Hip hypomobility
Hip spine syndrome