Mastery
Practise a rotational hip flow
Whenyour floor-flow slot begins
Twice weekly after warming up, link these positions on a mat. Start with one pass per side; rest freely.
- Steps
- Switch your supported 90/90 (FL-F11).
- Hands beside the front leg: bring its foot forward into a padded half-kneel. Squeeze the rear buttock; shift forward slightly.
- Put the opposite hand down, turn chest open with rear knee grounded, then reverse to sitting. Change sides.
- Make it easier
- Use hands, a hip cushion and smaller turns.
- Progression
- Link with fewer pauses before reducing support.
Start tiny
One supported 90/90 switch.
SafetyNo joint pain or pinching. Seek advice after replacement or with hip impingement.
Evidence grade CPractitioner method or editorial idea
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.
Mastery: Practices you develop over weeks through skill, planning and trade-offs.
