VIDEO DEMO
Hands-free 90/90 switch
Progression of 90/90 Hip Rotation
PROGRESSION · HOW TO DO IT
Hands-free 90/90 switch
These steps are written specifically for the Hands-free 90/90 switch. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Hands-free 90/90 switch. Sit with both knees bent and feet wider than the hips. Place the hands behind you if needed.
- 02Move the pattern
Rotate both knees together toward one side until the legs settle into two 90-degree shapes.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Stay tall, then move through the hips to sweep the knees to the other side without forcing the range. Keep both sit bones heavy as long as possible.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
GLUTES & HIPS / 34
Hands-free 90/90 switch
Sets: 2–3 · Reps: 5–8 transitions per side
Hands-free 90/90 switch is a progression 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.