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VIDEO DEMO

Supported 90/90 switches

Regression of 90/90 Hip Rotation

YouTube · Mitchel May90/90Watch the demonstration

REGRESSION · HOW TO DO IT

Supported 90/90 switches

These steps are written specifically for the Supported 90/90 switches. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Supported 90/90 switches. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish 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

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

GLUTES & HIPS / 34

Control rangeRotation

Supported 90/90 switches

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

Supported 90/90 switches 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.