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mobility
90/90 Hip Switch
Search Google90/90 Hip Switch is a beginner mobility exercise using bodyweight. It primarily trains hips and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- hips, glutes
- Secondary
- core, adductors
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning 90/90 hip switch.
- — Choose a variation and range that let you keep complete control.
Execution
- — Sit tall with both knees bent and rotate them from side to side without forcing the end range.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the mobility.
- — Sit tall with both knees bent and rotate them from side to side without forcing the end range.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo 90/90 hip switch
Regressions
- — Supported or reduced-range 90/90 hip switch