90/90 hip stretch – how to do it right
Seated, both knees bent 90°, lean tall over the front leg.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Both knees ~90°: front leg ahead, back leg to the side.
- Sit heavy, upper body long and tall.
- Lean over your front shin with a flat back.
- Back knee twinges? Move that foot further back.
How long?
Hold for 30–45 seconds per side, keep breathing, don’t bounce. Then switch sides – BLOX tells you when.
If something niggles
Don’t fancy the floor? Then do Glute stretch instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Stretch, Open your hips. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outQuad stretchPull foot to your bottom, knees point down, hold the wall for balanceHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxed