90/90 Hip Switch
How to Do It
Sit with one leg bent in front (shin across, 90°) and the other bent to the side (90°), both knees down. Chest tall, lift the knees and rotate the hips to switch to the mirror position on the other side. Control the rotation through the hips, not by hiking the spine. Alternate smoothly.
Why It Works
Trains active internal and external hip rotation through a large range under control, improving rotary hip mobility and the ability to access end-range positions without compensating from the lumbar spine.
Hockey Transfer
Builds the hip rotation range needed for tight turns, opening the hips on crossovers, and rotating into shots; better rotary mobility protects the low back and hips during quick directional changes.
Coaching Cues
- "Move from the hips, not the back"
- "stay tall through the switch"
- "knees lead, controlled"
Common Mistakes
Leaning back and rounding to force the switch; rushing through range; chest collapsing
Progression / Regression
hands off the floor / lean over the front shin
assist with hands, reduce range
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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