External video — 90/90 Hip Switch (Improve Hip Health & Mobility) by Simone Sports Performance.
How to do it
- Setup
- Sit on the floor. Front leg bent 90° at hip and knee, shin angled across your body toward the far hip — this hip is now in external rotation. Back leg bent 90°, shin angled out behind you, away from your body — this hip is in internal rotation. Spine tall, hands off the floor.
- Execution
- Lift both knees slightly off the floor and rotate through the hips — not the hands — to swap which leg is in front. Flow side to side for the prescribed time, each bout under 20 seconds.
- Common error
- Pushing or dragging yourself around with your hands instead of rotating from the hip — if you need your hands to move, you're not doing the drill.
- Feel
- Smooth rotation through both hips, no catching. Dull ache anywhere is fine, keep going. A sharp pinch in the right hip crease means stop that rep and shorten the range.
Both knees bent to 90°, one leg rotated in front of you and one behind — switch sides by driving the trail knee across without using your hands. Dull ache fine; sharp pinch in the right hip = stop, shorten the range.
Used in
- Week 1 · Mon — Legs · Reconnection
- Week 1 · Thu — Back · Reconnection
- Week 1 · Tue — Conditioning · Reconnection
- Week 2 · Mon — Legs · Groove
- Week 2 · Thu — Back · Groove
- Week 2 · Tue — Conditioning · Groove
- Week 3 · Mon — Legs · Load
- Week 3 · Thu — Back · Load
- Week 3 · Tue — Conditioning · Load
- Week 4 · Mon — Legs · Deload
- Week 4 · Tue — Conditioning · Deload
- Week 5 · Mon — Legs · Rebuild+
- Week 5 · Thu — Back · Rebuild+
- Week 6 · Mon — Legs · Push
- Week 6 · Thu — Back · Push
- Week 7 · Mon — Legs · Peak
- Week 7 · Thu — Back · Peak
- Week 8 · Mon — Legs · Deload / Test