How to do 90/90 Hip Switch Extension
On the floorFlowing movementAdvanced
90/90 Hip Switch Extension is a on the floor flowing stretch for your hips, core and glutes.
Step by step
- 1Sit on the floor with your knees bent and feet flat, slightly wider than hip-width.
- 2Drop both knees to one side, forming a 90-degree angle with each leg.
- 3Engage your front leg to lift your hips off the floor.
- 4Return to the starting position and switch to the other side, repeating the movement.
What you should feel
Move slowly… there's no hurry.
Form tips
- Engage your core for balance. Keep your chest lifted and torso upright. Move slowly to maintain proper form.
- Feel your hips turning in and out.
- Squeeze gently as you rise… then let it go.
Make it easier
If your knees are sensitive, skip the rise and just switch your knees side to side.
Coming out of it
Come back to sitting… knees up… and rest.
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 Hip Switch Extension with a coach
In BendEase, a voice coach talks you into 90/90 Hip Switch Extension, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hips and core.
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