90/90 Stretch: Video Tutorial & Stretch Guide
| Workout | 90/90 Stretch |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Adductors, Lower Back |
| Equipment Required | Mat |
| Force Type | Bodyweight |
| Mechanics | Isolation |
| Exercise Type | Flexibility and Mobility |
| Difficulty | Beginner |
90/90 Stretch: Video Tutorial & Stretch Guide
Secondary Muscles Group
90/90 Stretch: Step-by-Step Guide
- Step 1: Set Up the Position» Sit on your mat with both legs bent in front of you. Place your right leg in front, bending it at a 90-degree angle with your knee pointing forward. Position your left leg to the side, also bending it at a 90-degree angle, with your knee pointing out to the side. This setup forms the “90/90” shape with your legs.
- Step 2: Adjust Your Posture» Sit up tall, keeping your back straight. Align your chest over your front thigh. This position gives you a strong starting point and helps target the hip stretch.
- Step 3: Lean Forward into the Stretch» Slowly lean your torso forward over your front leg. Keep your chest open and your back straight as you reach toward the mat. Feel the stretch in your front hip and glute.
- Step 4: Hold and Breathe» Once you feel a good stretch, hold the position. Take deep, slow breaths. Each exhale lets you relax a bit more into the stretch, deepening the sensation in your hip.
- Step 5: Switch Sides» Come back up to a seated position and gently switch your leg positions. Place your left leg in front at a 90-degree angle and your right leg out to the side, also at 90 degrees. Repeat the stretch, leaning forward to target the other hip.
- Step 6: Repeat for Fluidity» Continue alternating sides, taking your time to ease into each stretch. This movement opens up your hips, improving flexibility and mobility.
90/90 Stretch: Overview
The 90/90 Stretch improves flexibility and mobility in your hips, glutes, and lower back. This exercise loosens up tight hip muscles, helping you move more freely. It’s perfect for athletes, people who sit for long periods, or anyone looking to improve hip flexibility.
90/90 Stretch: Benefits
This stretch targets tight hip muscles, improves joint mobility, and reduces stiffness in the hips and lower back. Regular practice helps with hip flexibility, which makes everyday movements feel easier. Over time, you’ll notice improved range of motion and better posture.
90/90 Stretch: Pro Tips & Advanced Techniques
- Keep Your Back Straight: Avoid rounding your spine. Focus on keeping your back straight as you lean forward. This improves the stretch and protects your back.
- Relax into Each Stretch: Use deep breaths to help your body relax. Inhale to prepare, and exhale to sink deeper into the stretch.
- Stay Consistent with Alignment: Make sure both legs form a 90-degree angle. This position keeps your hips properly aligned, letting you target each hip flexor.
- Adjust for Comfort: If leaning forward feels too intense, stay upright and focus on keeping your posture tall. You can gradually work up to a deeper stretch.
90/90 Stretch: Progression Plan
Beginner
Intermediate
Advanced
90/90 Stretch: Frequently Asked Questions (FAQs)
What muscles does the 90/90 Stretch work?
+This stretch targets the hips, glutes, and lower back, helping release tension in these areas.
Can I add the 90/90 Stretch to any workout?
+Yes! It’s ideal for warm-ups, cool-downs, or as a mobility exercise on rest days. It’s great for improving hip flexibility.
Is this stretch good for lower back pain?
+Yes, the 90/90 Stretch can help relieve lower back pain by loosening tight hips, which often contribute to back tension.
How often should I do the 90/90 Stretch?
+Try it a few times a week, especially if you have tight hips. Consistency helps improve mobility over time.
What should I avoid in the 90/90 Stretch?
+Avoid rounding your back or forcing the stretch. Move slowly, stay mindful, and let the stretch happen naturally for the best results.
