VIDEO DEMO
Loaded 90/90 get-up
Progression of 90/90 Hip Rotation
PROGRESSION · HOW TO DO IT
Loaded 90/90 get-up
These steps are written specifically for the Loaded 90/90 get-up. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Loaded 90/90 get-up. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 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
Loaded 90/90 get-up
Sets: 2–3 · Reps: 5–8 transitions per side
Loaded 90/90 get-up 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.