Kettlebell 90/90 Hip Thrust

KETTLEBELL 90/90 HIP THRUST

The kettlebell 90/90 hip thrust 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. Hold a kettlebell in each hand with bulb of the weight resting comfortably on your forearms. Sit 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. Proceed to then lift the pelvis off the ground to extend the hips. 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

Exercise videos