Own Every Range
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VIDEO DEMO

90/90 Hip Rotation

YouTube · Mitchel May90/90Watch the demonstration

BASE MOVEMENT · HOW TO DO IT

90/90 Hip Rotation

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Sit with both knees bent and feet wider than the hips. Place the hands behind you if needed.

  2. 02
    Move

    Rotate both knees together toward one side until the legs settle into two 90-degree shapes.

  3. 03
    Finish

    Stay tall, then move through the hips to sweep the knees to the other side without forcing the range.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

GLUTES & HIPS / 34

Control rangeRotation

90/90 Hip Rotation

Sets: 2–3 · Reps: 5–8 transitions per side

Move between hip internal and external rotation without borrowing from the spine.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The 90/90 position exposes both directions of hip rotation and makes active control easy to scale with hand support or lift-offs.