90-To-90 Hip Circles

Setup

• Start seated on the floor with both knees bent at 90-degree angles.

• Position your front leg in front of you with the shin parallel to the front of the mat, externally rotated at the hip.

• Position your back leg to the side with the shin parallel to the side of the mat, internally rotated at the hip.

• Sit upright with your spine tall.

Movement

• Keep your heels planted on the ground throughout the movement.

• Initiate movement by rotating at both hips, keeping your torso upright as possible.

• Slowly pivot both knees until the positions of the legs reverse, ending with the back leg becoming the front leg and vice-versa.

• Ensure that you are moving slowly and focusing on the internal and external rotation of the hip joints.

Tips

• You can place your hands behind you for support if needed to keep an upright torso.

• Aim to move through the full range of motion without compensating by arching your back.