How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the 90/90 hip stretch in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

90/90 Hip Stretch: how to do it and muscles worked

The 90/90 hip stretch mainly works your glutes and hip flexors. You need bodyweight (no equipment).

Muscles worked

Main

How to do the 90/90 hip stretch

1
Sit on the floor with your front leg bent at 90 degrees in front of you and your back leg bent at 90 degrees out to the side. Sit tall with your hands on the floor.
2
Keep your spine long and slowly lean your chest forward over your front shin until you feel a stretch in your front hip. Then gently rotate your torso toward the back leg.
3
Hold each side for 30 to 60 seconds while breathing slowly, then switch sides. Come out of the position gently rather than pushing through discomfort.

Form tip: Sit on a cushion if your hips lift off the floor. Do not force your knees down and ease off if you feel pain in either knee.

Common questions

Which muscles does the 90/90 hip stretch work?: The 90/90 hip stretch mainly works your glutes and hip flexors.
What equipment do I need for the 90/90 hip stretch?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the 90/90 hip stretch in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.