Omkin
App
Hip Openers1 × 60 s

90/90 Hip Switch

Train internal and external hip rotation, key for squats and pistols.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 60 s
Target areas
Hips, Glutes
Equipment
No equipment needed

How to do it

  1. 1Sit with both knees bent at 90 degrees, one leg in front and one to the side.
  2. 2Sit tall and lean slightly over the front shin to feel the outer hip.
  3. 3Rotate both knees to the other side without using the hands.
  4. 4Keep the chest tall and move slowly.

BreathingExhale as you lean forward and as you switch sides.

CautionIf the knees feel tight, sit on a folded towel or block.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.