90/90 Hip Stretch

90/90 Hip Stretch

Joint mobility is the ability of a joint to actively move through its full physiological range. Unlike passive flexibility, mobility involves active muscular control throughout the movement. This exercise targets specific joint structures to restore and maintain optimal ranges of motion, essential for performance and injury prevention.

Targeted Anatomy

The exercise engages joint capsules, ligaments, tendons and muscles surrounding the target joint. Synovial fluid is stimulated by movement, nourishing articular cartilage and maintaining its long-term health. Deep stabilizing muscles are activated to ensure controlled and safe movement.

Step-by-Step Instructions

Step 1 — Starting Position

Adopt a stable position allowing you to work the target joint safely. Engage trunk stabilizing muscles and focus on movement quality rather than range.

Step 2 — Initiating Movement

Begin the movement slowly, with reduced range. Feel each degree of movement and identify restriction areas. Breathe fluidly and continuously.

Step 3 — Progressing Range

Progressively increase range with each repetition. Seek the greatest controllable range without compensation. Movement should remain fluid and smooth.

Step 4 — Repetitions or Hold

Perform the recommended repetitions or hold time. Focus on the sensation of joint mobilization and movement fluidity.

Duration and Frequency

• Repetitions: 5-15 depending on exercise
• Sets: 2-3
• Frequency: daily, ideal as morning routine or warm-up

Safety Tips

• Controlled movement — never sudden or forced movements in mobility exercises.
• Respect your current range limits and progress gradually.
• If you feel joint locking or painful cracking, consult a professional.
• Mobility improves with consistency, not intensity: prefer regularity.

Variations

• Assisted version — use a support, resistance band or stick to guide movement.
• Resisted version — add a light resistance band to activate stabilizing muscles.
• Isometric version — add 5-second pauses at end-range points.

Target Audience

Suitable for all levels. Particularly beneficial for sedentary individuals, athletes warming up, seniors and anyone wanting to maintain joint health.