Exercises / 90 90 hip switch
90 90 hip switch GIF
Figure
Male figure; the female figure follows.
Muscles
Background
Packs are delivered in the look you pick here.
Get it in this lookWorked muscles
- GlutesMusculus gluteus maximus
- Side glutesMusculus gluteus medius
- Hip flexorsMusculus iliopsoas
- Inner thighsMusculi adductores
- ObliquesMusculus obliquus externus abdominis
- Equipment
- mat
- Level
- beginner
- Loop
- One repetition, 6.1 seconds
Get this animation
Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/90-90-hip-switch \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a 90 90 hip switch
- Sit on the floor with your front leg bent 90 degrees in front of you and your back leg bent 90 degrees to the side.
- Sit tall with your chest up and hands off the floor if possible.
- Lift both knees toward the ceiling, keeping your heels planted.
- Rotate both legs together to the opposite side and lower into the mirrored 90/90 position.
- Pause for a second, then switch back with control.
- Continue alternating sides for the set.
Form tips
- Move slowly and control the rotation through your hips rather than using momentum.
- Keep your spine long and avoid rounding your lower back.
- Only rotate as far as your mobility allows without pain.
