Stretch · No equipment
90/90 Hip Stretch
The 90/90 Hip Stretch stretches the glutes and inner thighs. Hold it with mild tension, never pain, and keep breathing.
How to do it
- Sit with both knees bent at 90°: one leg in front, one to the side
- Sit tall and lean over the front shin
- Switch sides by turning both knees the other way
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 30 s each side
- Some experience
- 2 × 45 s each side
- Experienced
- 3 × 60 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Hips & lower back: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.