90-To-90 Lift Hold

Setup

• Sit on the floor with your legs bent to 90 degrees at both knees and hips, forming a 90/90 position. Your front leg should be externally rotated, and your back leg internally rotated.

• Torso should be relatively upright, leaning slightly away from the internally rotated (back) leg.

Movement

• Engagement: To prepare for the lift, slightly lean your torso towards the side of your front leg to unload the back leg slightly.

• Execution: Focus on the hip of your back leg. Attempt to lift the ankle and lower leg off the floor while keeping the knee pinned down.

• Focus: Keep your pelvis stable and avoid leaning your torso excessively to compensate for the lift.

• Hold: Hold the lifted position for the prescribed amount of time, feeling the hip rotators contract.