Lean-Back 90/90 Hold

Muscles worked by the Lean-Back 90/90 Hold

Primary

Hip FlexorsHip Flexor Muscles

Secondary

GlutesGluteus MaximusGlute MediusGluteus Medius

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

Equipment

No equipment — this is a bodyweight exercise.

How to do the Lean-Back 90/90 Hold

1. Sit on the floor with your front leg bent in front of you to about 90 degrees and your back leg out to the side, also bent to about 90 degrees.
2. Place your hands on the floor behind your hips, fingers pointing back or to the side.
3. Lean your trunk back onto your hands, keeping your arms straight and your chest open.
4. Let both knees settle toward the floor without forcing them.
5. Hold the position, breathing slowly, feeling a mild stretch in the outer hip of the front leg and the front of the hip of the back leg.
6. Hold for the planned time, then switch the legs and hold on the other side.

Form tips

• Use this version when the upright 90/90 is too intense; lean further back on your hands to ease the stretch.
• Keep your shoulders down and away from your ears rather than hanging on your arms.
• Move slowly into the position and keep it pain-free, especially at the knees.

At a glance

Lean-Back 90/90 Hold 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
• Lizard Stretch

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": "lean-back-90-90-hold",
  "name_en": "Lean-Back 90/90 Hold",
  "name_de": "Zurückgelehnter 90/90-Sitz",
  "name_es": "Estiramiento 90/90 Inclinado Hacia Atrás",
  "description_en": "A gentler version of the 90/90 hip hold: from the same 90/90 leg position, you lean your trunk back and support it on your hands behind you. Leaning back takes some load off the hips while keeping the front leg turned out and the back leg turned in.",
  "description_de": "Eine sanftere Variante des 90/90-Sitzes für die Hüfte: Aus derselben 90/90-Beinposition lehnst du den Oberkörper zurück und stützt ihn mit den Händen hinter dir ab. Das Zurücklehnen nimmt etwas Last von der Hüfte, während das vordere Bein nach außen und das hintere Bein nach innen rotiert bleibt.",
  "description_es": "Una versión más suave del estiramiento 90/90 de cadera: desde la misma posición 90/90 de las piernas, inclinas el tronco hacia atrás y lo apoyas sobre las manos detrás de ti. Inclinarte hacia atrás quita parte de la carga de las caderas mientras la pierna delantera sigue girada hacia fuera y la trasera girada hacia dentro.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hip_flexors"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "gluteus_medius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on the floor with your front leg bent in front of you to about 90 degrees and your back leg out to the side, also bent to about 90 degrees.",
    "Place your hands on the floor behind your hips, fingers pointing back or to the side.",
    "Lean your trunk back onto your hands, keeping your arms straight and your chest open.",
    "Let both knees settle toward the floor without forcing them.",
    "Hold the position, breathing slowly, feeling a mild stretch in the outer hip of the front leg and the front of the hip of the back leg.",
    "Hold for the planned time, then switch the legs and hold on the other side."
  ],
  "instructions_de": [
    "Setze dich auf den Boden, das vordere Bein vor dir etwa 90 Grad gebeugt und das hintere Bein seitlich, ebenfalls etwa 90 Grad gebeugt.",
    "Setze die Hände hinter den Hüften auf den Boden, die Finger zeigen nach hinten oder zur Seite.",
    "Lehne den Oberkörper zurück auf die Hände, die Arme gestreckt und die Brust offen.",
    "Lass beide Knie Richtung Boden sinken, ohne sie hinunterzudrücken.",
    "Halte die Position und atme langsam; du spürst eine leichte Dehnung in der äußeren Hüfte des vorderen Beins und an der Hüftvorderseite des hinteren Beins.",
    "Halte für die geplante Zeit, wechsle dann die Beine und halte auf der anderen Seite."
  ],
  "instructions_es": [
    "Siéntate en el suelo con la pierna delantera flexionada delante de ti a unos 90 grados y la pierna trasera a un lado, también flexionada a unos 90 grados.",
    "Apoya las manos en el suelo detrás de las caderas, con los dedos apuntando hacia atrás o hacia los lados.",
    "Inclina el tronco hacia atrás sobre las manos, manteniendo los brazos estirados y el pecho abierto.",
    "Deja que ambas rodillas bajen hacia el suelo sin forzarlas.",
    "Mantén la posición respirando despacio y nota un estiramiento suave en la parte externa de la cadera de la pierna delantera y en la parte anterior de la cadera de la pierna trasera.",
    "Mantén la postura durante el tiempo previsto; luego intercambia las piernas y mantenla del otro lado."
  ],
  "tips_en": [
    "Use this version when the upright 90/90 is too intense; lean further back on your hands to ease the stretch.",
    "Keep your shoulders down and away from your ears rather than hanging on your arms.",
    "Move slowly into the position and keep it pain-free, especially at the knees."
  ],
  "tips_de": [
    "Nutze diese Variante, wenn der aufrechte 90/90-Sitz zu intensiv ist; lehne dich weiter auf die Hände zurück, um die Dehnung abzuschwächen.",
    "Halte die Schultern unten und weg von den Ohren, statt dich in die Arme zu hängen.",
    "Gehe langsam in die Position und halte sie schmerzfrei, besonders an den Knien."
  ],
  "tips_es": [
    "Usa esta versión cuando el 90/90 erguido resulte demasiado intenso; inclínate más hacia atrás sobre las manos para suavizar el estiramiento.",
    "Mantén los hombros bajos y alejados de las orejas en lugar de colgarte de los brazos.",
    "Entra en la posición despacio y mantenla sin dolor, sobre todo en las rodillas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/lean-back-90-90-hold-main.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 === "lean-back-90-90-hold");

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.