90-90 Hip Stretch
The 90-90 hits both hips simultaneously: the front-leg hip in external rotation (piriformis), the back-leg hip in internal rotation (often the more restricted of the two in runners and cyclists). It is one of the most efficient mobility positions because it trains the rotation range that desk sitters and cyclists most often lose.
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
The evidence
The 90-90 hits both hips simultaneously: the front-leg hip in external rotation (piriformis), the back-leg hip in internal rotation (often the more restricted of the two in runners and cyclists). It is one of the most efficient mobility positions because it trains the rotation range that desk sitters and cyclists most often lose.
Citation: Hopayian K, Song F, et al. (2010). The clinical features of the piriformis syndrome: a systematic review. European Spine Journal · DOI: 10.1007/s00586-010-1504-9