90/90 Hip Rotations (Supine)
Supine 90/90 Hip Rotations have become very common over the last 12 years. They used to be obscure, but not anymore. There are many variations. In this variation they are performed supine (a.k.a. Laying on your back). This is the easiest version of 90/90. This movement takes your hips through reciprocal internal and external hip rotation. Not only is this a great mobility drill as movement prep for Squat variations and Running; but it can be a great choice for your daily mobility practice. 90/90 Hip Rotations can give you a really good pulse on how each side compares to the other; and you will feel how the range of motion or sensation changes as you make more reps. This is an easy drill to do. It takes very little time to roll through 10 reps and if you are already doing something supine, like Supine Calve Stretch or Faber, this is an easy add on.
90/90 Hip Rotations, Supine
(10-12 total switches for 2-3 sets)
Setup laying on your back with your knees bent and feet on the ground. Set your feet wide (double hip width-ish)
Place your arms on the ground at 9 o’clock and 3 o’clock.
Bring your ribs down and level your pelvis to engage your abs. Your goal is not to keep your lower back flat on the ground, but to keep it from excessively arching.
Drop your knees to the right. Push both or your knees to the ground. It is likely you will feel more restriction in the left hip/leg going this direction. Push to tolerance and pause for 2-3 seconds.
Return to the center and send your knees to the other side. Hold for a 2-3 second hold.
Continue to make reps until you have completed 10-12 total switches.
When your legs move the right; your right hip is externally rotating and the left is internally rotating. When you legs move to the left; your left hip is externally rotating and your right is internally rotating.
