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VIDEO DEMO

Hand-supported 90/90 hold

Regression of 90/90 Hip Rotation

YouTube · Jack Hanrahan Fitness90/90 Hip StretchWatch the demonstration

REGRESSION · HOW TO DO IT

Hand-supported 90/90 hold

These steps are written specifically for the Hand-supported 90/90 hold. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Hand-supported 90/90 hold. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.

  2. 02
    Move the pattern

    Build tension in the Hand-supported 90/90 hold position and keep breathing while the joint angles stay still. Stay tall through the crown.

  3. 03
    Match the demand

    Build tension gradually and hold the position without changing the joint angle.

  4. 04
    Finish with control

    Keep the Hand-supported 90/90 hold position steady for the prescribed time, then ease out of it without suddenly dropping the tension.

START WHERE YOU CAN WIN

Regress the demand

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02
03

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

Hand-supported 90/90 hold

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

Hand-supported 90/90 hold is a regression of 90/90 Hip Rotation. Use the written card above for its exact setup and execution.

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.