How to do 90/90
On the floorHoldBoth sidesIntermediate
90/90 is a on the floor stretch for your knees, groin and hips. Do it on one side, then switch.
Step by step
- 1Sit on the floor with your knees bent and feet flat.
- 2Let your knees fall to one side, forming 90-degree angles.
- 3Square your hips towards your front leg.
- 4Place your hands on the floor in front of you.
- 5Hinge at your hips to lean gently over your front leg.
What you should feel
Let your hips settle toward the floor.
Form tips
- Keep your back straight. Avoid rounding your spine.
- Feel the outside of your left hip slowly open.
- Breathe out… and soften a little more.
Make it easier
If your knees aren't happy, sit on a cushion.
Coming out of it
Gently lift your knees back to center… and sit for a breath.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do 90/90 with a coach
In BendEase, a voice coach talks you into 90/90, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your knees and groin.
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