Active 90-90

Muscles

• Gluteus maximus
• Piriformis
• Obturator externus
• Obturator internus
• Gemellus inferior
• Gemellus superior
• Quadratus femoris
• Gluteus minimus
• Gluteus medius

Technique

1. Get into a 90-90 position.
2. Lift one foot off the ground by hinging at the knee, but without lifting the knee off the ground, or changing the knee angle.
3. Repeat with the other foot for the same amount of times (and use that number to count the repetitions for the first side).
4. Once you've done both feet, switch your legs position to the other side and repeat both feet lifts on that side.

Form tips

1. Avoid as much as possible leaning to the side with your torso.

Similar Exercises

• Supported squat hip rotation
• Standing hip axial rotation
• Diamond frog
• Hip swivels
• Opening 90-90

Equipment

• Ground (hands or body)