How to do the 90/90 Hip Stretch
Primary: Glutes, Hip Flexors · also works Adductors. Also called: 90 90 stretch, shin box.
Step by step
- 1
Sit on the floor with one leg bent 90 degrees in front of you and the other bent 90 degrees to the side.
- 2
Sit tall with both sit bones on the floor as much as possible.
- 3
Lean your chest forward over the front shin until you feel a stretch in the outer hip.
- 4
Hold for 30 to 60 seconds while breathing steadily.
- 5
Switch the leg positions and repeat on the other side.
Coaching cues
- Keep the spine long as you lean
- Hinge from the hips
- Breathe into the stretch
Common mistakes
- Rounding the back to get lower
- Letting the hip lift off the floor
- Forcing the range
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
90/90 Hip Stretch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the 90/90 Hip Stretch work?
Primary: Glutes, Hip Flexors. Secondary: Glutes, Hip Flexors, Adductors
How many sets and reps of 90/90 Hip Stretch should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the 90/90 Hip Stretch?
Same movement pattern, different equipment: Kneeling Hip Flexor Stretch, Deep Squat Hold, World's Greatest Stretch, Couch Stretch, Cat-Cow, Doorway Chest Stretch.
Is the 90/90 Hip Stretch good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.