90-90 Hip Stretch
The 90-90 works both hips at once: the front-leg hip in external rotation (the piriformis line), the back-leg hip in internal rotation. It asks more of the knees than the figure-4 family, which is why it sits in the intermediate routines. No trial has tested the 90-90 for piriformis pain specifically; it is included as a mobility position, paired with strengthening, not as a treatment in its own right.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Sit on the floor with your right leg in front, knee bent at 90 degrees, shin parallel to the front of your mat
Front shin parallel
- 2
Place your left leg behind you, knee bent at 90 degrees, shin parallel to the side of the mat
Back shin square
- 3
Both legs make right angles. Sit upright between them, hands on the floor for support
Sit tall
- 4
Slowly hinge forward over the front (right) shin, keeping your back long
Hinge over front shin
- 5
Hold 60 seconds. Sit back up. Switch leg positions and repeat on the other side
Hold and switch