90/90 Hip Thrust

HipMobilitySquat
Written By David Song

90/90 HIP THRUST

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. Reverse the motion and repeat for the opposite side.

Muscles Involved:

  • Glutes (Gluteus Maximus, Medius, Minimus)

  • TFL (Tensor Fascia Latae)

Related Conditions:

  • Squat Warm Up

  • External Snapping Hip Syndrome

  • Greater Trochanter Pain Syndrome / Bursitis

  • Gluteal Tendinopathy

  • Glute Amnesia

  • Sacroiliac Joint Syndrome

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David Song
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