Hip rotation
90/90 switch
Medium3 minFloor space
Movement guide
90/90 switch
DemandMedium
Equipment requiredFloor space
Muscle focusNot yet classified
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Existing guide · editorial review pending. Clinical review is pending.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- established practice
No variation is labeled clinically validated.
Seated, both knees bent to right angles, sweep the legs from one side to the other. Internal and external rotation are the hip's forgotten dials, and this trains both in one slow windshield-wiper motion.
Make it easier or harder
Choose a version that fits your control and comfort.
Easier option
3D demoReclined figure four (eye of the needle, Sucirandhrasana)Beginner · No equipmentSuggested next step, beginner grade.
Harder option
3D demo90/90 hip lift-offIntermediate · No equipmentSuggested next step, intermediate grade.
How to do it
- 01Sit with both knees bent to roughly right angles, one leg folded in front, the other to the side.
- 02Sit tall; hands on the floor behind you are allowed and encouraged.
- 03Sweep both knees together across to the other side, letting the hips rotate through the middle.
- 04Pause a breath at each end position; ten slow switches total.
Mistakes that waste your reps
- Collapsing the torso backward and letting the sweep become a flop.
- Rushing through the middle, which skips the rotation the drill exists for.
- Forcing the knees flat to the floor at the ends; range comes with weeks.
Lean back on both hands, or raise the hips on a folded blanket.
Hands off the floor, arms reaching forward through every switch.
Where this comes from
evidence · emergingestablished practice
Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.
Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence
Pairs well with
What it works
Muscles
Works the hips. Individual muscles are not yet classified.
Equipment
None: body weight and floor space.
Level
Intermediate. See the easier and harder options above.
Workouts that use it
- Hip mobility routine · 15 min
- Yoga for tight hips · 25 min
- Active recovery workout · 25 min
- Daily mobility routine · 12 min
- Climbing warm-up · 15 min
- CrossFit warm-up and mobility routine: shoulders, wrists, hips and ankles · 15 min
- Ice hockey warm-up: hips and groins off the ice · 15 min
- Sprint and hurdles warm-up: drills, hips, build-ups and starts before training or a race · 20 min
Show all 39 workoutsShow fewer workouts
- Hip release routine: roll, stretch, strengthen · 15 min
- Yoga for mobility: a 20-minute flow for range you can control · 20 min
- Sumo deadlift workout: learn the wide stance and build the pull · 40 min
- Inner thigh workout: sumo squats, Cossack squats, squeezes and Copenhagen planks · 25 min
- Rotation-focused Pilates for golfers: a 25-minute mat and standing class · 25 min
- Yoga for golfers: a 25-minute rotation, hip and balance class for non-golf days · 25 min
- Yoga for swimmers: a 25-minute dryland class for the upper back, shoulder blades and hips · 25 min
- Adductor workout (gym): the inner thigh machine, sumo squats, cable adduction and Copenhagen planks · 35 min
- Off-the-wall Pilates for climbers: a 25-minute class for trunk tension, hips and shoulder blades · 25 min
- Off-the-erg Pilates for rowers: a 25-minute class for trunk endurance, hips, upper back and shoulder blades · 25 min
- Lifters' yoga: a 25-minute class for squat, hinge and overhead positions, after lifting or on a rest day · 25 min
- Recovery-day Pilates for rugby players: a 25-minute class for the neck, shoulder blades, trunk, hips and hamstrings · 25 min
- Martial arts yoga: a 25-minute active-range class for hips, kicks, balance and breathing · 25 min
- Both-sides yoga for tennis players: a 25-minute class for rotation, shoulders, hips and balance · 25 min
- Off-the-wall yoga for climbers: a 25-minute class for hips, shoulders, forearms and recovery · 25 min
- Yoga for boxers: a 25-minute recovery class for shoulders, upper back, hips, hands and breathing, with no weight on your knuckles · 25 min
- Yoga for surfers: a 25-minute class for the upper back, the back of the shoulder, hips and the pop-up, with breathing on land and no breath holds · 25 min
- Yoga for baseball and softball players: a 25-minute class for non-throwing days, for the back of the shoulder, hips and trunk · 25 min
- Both-sides yoga for horse riders: a 25-minute class for the hips, back and balance, after riding or on a non-riding day · 25 min
- Yoga for rowers: a 25-minute class for the hips at the catch, back endurance and the upper back, off the water · 25 min
- Yoga for cricketers: a 25-minute class for turning both ways, hips, hamstrings and one-leg balance, on a rest day or after a long day in the field · 25 min
- Hands-free Pilates for boxers: a 25-minute class for rotation, shoulder blades, trunk and stance, with no weight on your knuckles · 25 min
- Dryland Pilates for surfers: a 25-minute class for the back of the shoulder, upper-back rotation, trunk, hips and ankles, with short back bends and no breath holds · 25 min
- Rest-day Pilates for lifters: a 25-minute class for trunk endurance, the hinge, hips, ankles and the upper back, breathing out on every effort · 25 min
- Both-ways Pilates for cricketers: a 25-minute class for rotation, trunk and side endurance, the hips and hamstrings, both shoulders and front-leg balance, with no back bends · 25 min
- Kick-and-guard Pilates for martial arts: a 25-minute class for the kicking leg, hips you control, rotation, the trunk, the neck and shoulder blades, with nothing on the head · 25 min
- Yoga for wrestlers: a 25-minute room-temperature class for the upper back and shoulders, hips out of the stance, back endurance and slow breathing, with nothing on the head · 25 min
- Yoga for skateboarders: a 25-minute class for ankles and one-leg balance, the riding stance, wrists in stages, hips and the back, after skating or on a rest day · 25 min
- Off-track Pilates for sprinters: a 25-minute class for trunk control while the legs move, the front and back of the hip, and one-leg balance · 25 min
- Mobility Pilates: a 25-minute class for your spine, hips and shoulders, from standing to the floor and back · 25 min
- Hip Pilates: a 25-minute class for strength, range and control in every direction · 25 min
Pain guides that use it
Part of a staged plan, with when to get help first.
- Knee pain when swimming (breaststroker's knee): the kick, the inner knee and how to build back
- Hip pain when getting out of a car: the hip joint, the outer hip, the groin, the back and what helps
- Hip pain when swimming: the breaststroke kick, the groin, the hip flexors, turns and what helps
- Hip pain from golf: the lead and trail hip, impingement, labral tears, walking and what helps
Guides that use it
- Pilates for golfers guide
- Pilates for swimmers guide
- Pilates for climbers guide
- Pilates for rowers guide
- Pilates for rugby players guide
- Pilates for boxers guide
- Pilates for surfers guide
- Pilates for baseball players guide
Show all 61 guidesShow fewer guides
- Pilates for weightlifters guide
- Pilates for cricketers guide
- Pilates for hockey players guide
- Pilates for figure skaters guide
- Pilates for martial arts guide
- Pilates for CrossFit guide
- Pilates for bodybuilders guide
- Pilates for mobility guide
- Pilates for your hips guide
- Pilates for men over 40 guide
- Yoga for men guide
- Hip-opening yoga guide
- Yoga for mobility guide
- Yoga for golfers guide
- Yoga for swimmers guide
- Yoga for weightlifters guide
- Yoga for martial arts guide
- Yoga for tennis players guide
- Yoga for climbers guide
- Yoga for boxers guide
- Yoga for surfers guide
- Yoga for baseball players guide
- Yoga for horse riders guide
- Yoga for rowers guide
- Yoga for cricketers guide
- Yoga for hockey players guide
- Yoga for CrossFit guide
- Yoga for wrestlers guide
- Yoga for skateboarders guide
- Yoga for badminton players guide
- Yoga for sprinters guide
- Yoga for hip arthritis guide
- Yoga for men over 40 guide
- Yoga for hip mobility guide
- Hip joint guide
- Fascia exercises guide
- Hips guide
- Glutes guide
- Duck feet guide
- Pelvic rotation guide
- Rest days guide
- Mobility guide
- Sumo deadlift guide
- Cossack squats guide
- Sumo squats guide
- Hip adduction machine guide
- Strengthen your adductors guide
- Hip mobility guide
- Squat depth guide
- Sitting-rising test guide
- Climbing guide
- Ice hockey guide
- Sprinting and hurdles guide
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Questions people ask
What muscles does the 90/90 switch work?
It works the hips.
What equipment do I need for the 90/90 switch?
No equipment: your body weight and a little floor space.
Is the 90/90 switch good for beginners?
It is graded intermediate. If it is too hard right now, start with the Reclined figure four (eye of the needle, Sucirandhrasana).
What is an easier alternative to the 90/90 switch?
Try the Reclined figure four (eye of the needle, Sucirandhrasana). It is the suggested step down from this move.
How do I make the 90/90 switch harder?
Progress to the 90/90 hip lift-off. Follow that guide’s technique and any stated timing.
One move is a start. A thread is better.
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