Switch your hips through 90/90
Whenyou sit on your mat after warming up
Sit with feet apart and knees bent. Rest hands behind you. Lower both knees to one side into a loose 90/90 shape, one leg in front and one beside you. Lift the knees and slowly switch sides. Start with four switches.
- Make it easier
- Sit on a firm cushion and use smaller angles.
- Progression
- Use less hand support when both directions stay smooth; exact right angles are optional.
Start tiny
One small switch each way.
SafetyNever push knees down. Stop for knee pain or hip pinching. Seek guidance after joint replacement or with hip impingement.
Ryan Hurst, GMB Fitness, BJJ Solo Drills: Train Your Movement Off the Mats (2026). Read the source ↗ Cleveland Clinic, The 90/90 Stretch & How It Helps Hip Mobility (2022). Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
