90 To 90 Stretch

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat on the ground, wider than shoulder-width apart.
2. Rotate both knees to the right so your right outer thigh and left inner thigh are resting on the floor.
3. Adjust your legs so both knees form 90-degree angles: the front shin should be parallel to your torso and the back shin perpendicular to it.
4. Sit tall with your spine neutral, using your hands on the floor behind you for balance if needed.

How to do it

1. Exhale and slowly lean your torso forward over your front shin, keeping your back flat to deepen the stretch in the lead glute.
2. Inhale as you return to an upright position, then lift your knees while keeping your heels pinned to the floor.
3. Rotate your hips through the center and drop your knees to the opposite side until you are in a mirror 90/90 position.
4. Repeat the forward lean on the new side, moving with a slow, controlled tempo of 3-5 seconds per transition.

Form checklist

• Maintain 90-degree angles at both the knees and the hips.
• Keep your spine long and chest up; do not round your lower back during the lean.
• Ensure both sit-bones stay as close to the floor as possible during the rotation.
• Keep your heels fixed in the same spot on the floor as you pivot between sides.

Pro tips

• To increase the stretch in the trail leg, focus on actively pressing the back knee into the floor to engage internal rotation.
• Think about 'pivoting' on your heels rather than sliding your feet to maintain proper spacing throughout the set.

Make it harder

• Perform the transitions with your hands lifted off the floor and arms extended in front of you to challenge core stability and active hip control.
• Hold the forward lean for 5 seconds while actively pushing your front knee into the floor to create a PNF-style stretch.

Frequently asked

What muscles does the 90 to 90 stretch work?

The 90 to 90 stretch primarily targets the glutes, and also works the abs and hip flexors as secondary muscles.

What equipment do you need for the 90 to 90 stretch?

The 90 to 90 stretch requires no equipment — just your body weight.

Is the 90 to 90 stretch good for beginners?

Yes. The 90 to 90 stretch is a beginner-friendly movement and a strong foundation to build on.

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