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Hip rotation

90/90 switch

Medium3 minFloor space

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.

The dose

10 slow switches, pause at the ends

How to do it

  1. 01Sit with both knees bent to roughly right angles, one leg folded in front, the other to the side.
  2. 02Sit tall; hands on the floor behind you are allowed and encouraged.
  3. 03Sweep both knees together across to the other side, letting the hips rotate through the middle.
  4. 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.

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

Hip flexor line

Couch stretch

Rear knee near the wall, shin up it, torso tall, and breathe. This is the direct antidote to the sitting position: the hip flexors and the fascia down the front of the thigh, opened at length.

→ 1 to 2 minutes per side, most days

Medium4 minevidence · emerginghip flexor ROM studies

Knee over toe, hip long

ATG split squat

A deep split squat where the front knee travels well past the toe while the rear hip stretches long. The signature move of Ben Patrick's knees-over-toes method: strength at the exact range most training avoids. Go only as deep as stays comfortable, and elevate the front foot to ease it.

→ 2 sets of 5 slow reps per side

Hard5 minevidence · emergingATG · Ben Patrick

One move is a start. A thread is better.

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