90/90 Switch

Muscles worked by the 90/90 Switch

Primary

Hip FlexorsHip Flexor Muscles

Secondary

AdductorsHip AdductorsGlutesGluteus MaximusGlute MediusGluteus Medius

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors.

Equipment

No equipment — this is a bodyweight exercise.

How to do the 90/90 Switch

1. Sit on the floor with the front knee bent at 90 degrees and the back knee bent at 90 degrees, and place your hands behind you for support.
2. Sit tall and keep your trunk upright.
3. Lift both knees slightly and rotate your legs to the other side in a controlled movement, so that the front leg becomes the back leg.
4. Settle into the 90/90 position on the new side, using your hands for balance.
5. Switch back to the first side, and repeat for the planned repetitions.
6. Keep the movement slow and smooth, without forcing the hips.

Form tips

• Keep your trunk tall; leaning back too far takes the work out of the hips.
• Do the 90/90 hold first if you cannot reach the position on both sides.
• Move slowly and stop if you feel pinching in the hip or pain in the knee.

At a glance

90/90 Switch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• 90/90 Hold
• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Downward Dog to Low Lunge
• Front-to-Back Leg Swing
• Half-Kneeling Hip Flexor Rock
• Kneeling Hip Flexor Stretch
• Lean-Back 90/90 Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "90-90-switch",
  "name_en": "90/90 Switch",
  "name_de": "90/90-Wechsel",
  "name_es": "Cambio 90/90",
  "description_en": "A hip-mobility drill in which you sit with both knees bent at right angles and rotate your legs from one side to the other, keeping the 90/90 position on each side. It trains the internal and external rotation of both hips as you switch.",
  "description_de": "Eine Mobilitätsübung für die Hüfte, bei der du mit beiden Knien im rechten Winkel gebeugt sitzt und die Beine von einer Seite zur anderen rotierst, wobei du auf jeder Seite die 90/90-Position beibehältst. Sie trainiert beim Wechseln die Innen- und Außenrotation beider Hüften.",
  "description_es": "Un ejercicio de movilidad de cadera en el que te sientas con ambas rodillas flexionadas en ángulo recto y giras las piernas de un lado al otro, manteniendo la posición 90/90 en cada lado. Trabaja la rotación interna y externa de ambas caderas mientras cambias de lado.",
  "category": "stretching",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hip_flexors"
  ],
  "secondary_muscles": [
    "adductors",
    "gluteus_maximus",
    "gluteus_medius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching",
    "warm_up"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on the floor with the front knee bent at 90 degrees and the back knee bent at 90 degrees, and place your hands behind you for support.",
    "Sit tall and keep your trunk upright.",
    "Lift both knees slightly and rotate your legs to the other side in a controlled movement, so that the front leg becomes the back leg.",
    "Settle into the 90/90 position on the new side, using your hands for balance.",
    "Switch back to the first side, and repeat for the planned repetitions.",
    "Keep the movement slow and smooth, without forcing the hips."
  ],
  "instructions_de": [
    "Setze dich auf den Boden, das vordere Knie 90 Grad und das hintere Knie 90 Grad gebeugt, und stütze die Hände hinter dir ab.",
    "Sitze aufrecht und halte den Oberkörper gerade.",
    "Hebe beide Knie leicht an und rotiere die Beine in einer kontrollierten Bewegung zur anderen Seite, sodass das vordere Bein zum hinteren wird.",
    "Finde dich in der 90/90-Position auf der neuen Seite ein und nutze die Hände für die Balance.",
    "Wechsle zurück zur ersten Seite und wiederhole für die geplante Anzahl an Wiederholungen.",
    "Halte die Bewegung langsam und fließend, ohne die Hüfte zu erzwingen."
  ],
  "instructions_es": [
    "Siéntate en el suelo con la rodilla delantera flexionada a 90 grados y la rodilla trasera flexionada a 90 grados, y apoya las manos detrás de ti para sostenerte.",
    "Siéntate erguido y mantén el tronco recto.",
    "Eleva ligeramente ambas rodillas y gira las piernas hacia el otro lado con un movimiento controlado, de modo que la pierna delantera pase a ser la trasera.",
    "Acomódate en la posición 90/90 del nuevo lado, usando las manos para mantener el equilibrio.",
    "Vuelve al primer lado y repite el número de repeticiones previsto.",
    "Mantén el movimiento lento y fluido, sin forzar las caderas."
  ],
  "tips_en": [
    "Keep your trunk tall; leaning back too far takes the work out of the hips.",
    "Do the 90/90 hold first if you cannot reach the position on both sides.",
    "Move slowly and stop if you feel pinching in the hip or pain in the knee."
  ],
  "tips_de": [
    "Halte den Oberkörper aufrecht; wenn du dich zu weit zurücklehnst, nimmt das die Arbeit aus der Hüfte.",
    "Mache zuerst den 90/90-Sitz, wenn du die Position nicht auf beiden Seiten erreichst.",
    "Bewege dich langsam und höre auf, wenn du ein Einklemmen in der Hüfte oder Schmerzen im Knie spürst."
  ],
  "tips_es": [
    "Mantén el tronco erguido; inclinarte demasiado hacia atrás quita trabajo a las caderas.",
    "Haz primero el estiramiento 90/90 si no logras alcanzar la posición en ambos lados.",
    "Muévete despacio y para si notas pinzamiento en la cadera o dolor en la rodilla."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/90-90-switch-start.webp",
      "peak": "images/flat/90-90-switch-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "90-90-switch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.