90-To-90 Hip Rotation Leg Extension

Setup

Begin by sitting on the floor with your legs bent at a 90-degree angle. Position both knees at 90 degrees, forming an 'L' shape with each leg.

Movement

1. Rotation: Rotate your hips to move your knees from one side to the other while keeping your feet planted on the floor.

2. Extension: In the center or at the transition point, lift one leg to extend it straight, engaging the quadriceps.

3. Return: Lower the leg back to the bent-knee, 90-degree starting position.

4. Repeat: Continue to rotate your legs side-to-side, alternating the leg extension as you flow between positions.

Form Tips

• Keep your torso upright and avoid leaning back excessively.

• Use your core to stabilize the movement during the transition.

• Maintain a steady, controlled pace to reap the mobility benefits.