90/90 Hip Mobility Stretch: Benefits for Outdoor Athletes

As a certified personal trainer, I don’t use social media as my go-to source for reliable fitness info, so I’m always pleasantly surprised when doomscrolling delivers content that’s actually legit. The 90/90 hip stretch—which has been trending lately on TikTok and Instagram—is a prime example of that.

The exercise, which takes your hips through both internal and external rotation, is a great way to boost hip mobility. The hip is a ball-and-socket joint, which means it’s designed to work in multiple directions, but mobility restrictions can prevent it from moving as it should.

If you’ve got tight hips to begin with, improving mobility of this major joint can help you move more efficiently, better absorb impact, reduce injury risk, and make both everyday life and outdoor adventuring more comfortable. This is especially beneficial when you’re navigating uneven terrain that involves stepping not just forwards but in all planes of motion.

More specifically, boosting hip rotation, which is what the 90/90 focuses on, helps stabilize your pelvic floor; it also prevents your knees and back from taking on extra stress.

Doing this move regularly can improve your chances of walking, hiking, and trail running without pain or injury.

There’s one important caveat: the 90-90 requires a decent amount of mobility to get into, so if your hips are super tight to begin with, it may not be your best starter stretch. (For something a bit easier on the hips, try these easy hip mobility moves.)

But if you’re ready to open up your hips, read ahead to get started. Just remember to listen to your body as you try the move. If any pain crops up, back off. Forcing yourself into the stretch can lead to strain or injury.

How to Do the 90/90 Hip Mobility Stretch

• Sit down on the floor and extend your legs out in front of you.
• Now open your legs; they should be slightly wider than hip-distance apart.
• Now slide your feet toward your body to bring your knees in toward your chest, while keeping your feet planted on the floor. Stop when your knees are at a 90-degree angle.
• Keeping your knees bent to 90 degrees, slowly lower your right knee out to the side until it touches the floor—or at least comes as close to the floor as you can get it. Don’t force it.
• Turn your body towards your right leg so that your right calf is perpendicular to your body and the sole of your right foot faces left.
• Now drop your left knee to the ground (or as close to the ground as possible), keeping the knee bent to 90 degrees with your left foot facing behind you. (Tip: make it easier by placing a prop, such as a block, blanket, or towel, under your front and/or back knee.)
• Keep your posture as tall as possible. (You can lean back if you need to; just keep your back straight.)
• Hold for 5 to 10 seconds at first, then switch sides and repeat. This is one set. As your mobility improves, work up to 30-second holds.
• Repeat for three sets.

If you need some extra help, follow this fitness coach’s video on how to do it.

Final thing: Yes, the 90-90 is beneficial, but it’s just one move and doesn’t target all aspects of hip mobility. If your goal is comprehensive hip mobility, regularly incorporating a variety of hip stretches is a good idea. Here are a few physical therapist-approved moves to consider.

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