Supported 90/90 hip rotation

Keep the front knee and pelvis settled. Gently rotate the rear hip to lift that knee, allowing the foot to roll while staying in contact with the mat.

Movement guide

Supported 90/90 hip rotation

DemandMedium

Equipment requiredFloor space + A bench or box

Muscle focusGlutes · Adductors

A detailed 3D demonstration is available for this exact variation.Open 3D lesson

Detailed 3D lesson · technical checks completed. Clinical review is pending.

How to move

Sit with one leg in front and one to the side, knees bent near right angles and feet supported. Place your hands on firm supports behind the hips.
Keep the front knee and pelvis settled. Gently rotate the rear hip to lift that knee, allowing the foot to roll while staying in contact with the mat.
Slowly lower the rear knee toward its starting position. Keep the movement comfortable and controlled.

Form cues

Keep the front knee and pelvis quiet.
Rotate at the hip without forcing the knee.
This shows a rear-knee opening, not a complete side switch.

Practice and cautions

The 12-second animation explains the movement. It is not a recommended hold time, repetition count, or treatment plan.

Do not force the knees toward the floor. Stop with hip pinching or knee discomfort.

Other ways to adjust the movement

Easier. Lift the rear knee less and keep the hands supported. A firm folded blanket under the seat may make the setup more comfortable.

These are written modification notes, not separate verified demonstrations.

Add 3D variation to a routine Log this 3D variation

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

E3 Rehab · 90/90 transitions with hands behind ↗

No variation is labeled clinically validated.

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