Videos
Instructions
- Sit on the floor with legs in a 90/90 position and arms extended in front.
- Rotate your hips to switch leg positions without lifting your feet off the ground.
- Rotate the trunk toward the lead leg as you reach forward with both arms.
- Control the movement and return to the center before switching to the other side.
- Repeat the movement in a slow and controlled manner, alternating sides.
Technical Tips
- Keep both feet grounded throughout the movement.
- Maintain an upright torso during transitions.
- Move through full hip range without collapsing the knees.
- Engage core to stabilize rotation and control movement quality.
Breathing Tips
- Inhale before initiating the switch.
- Exhale as you rotate and reach forward.
- Maintain steady breathing during transitions.
Medical restrictions
- Avoid if experiencing acute hip impingement or pain.
- Caution with lower back injuries involving rotation.
- Not recommended for individuals with limited hip mobility without proper regression.
Description
The Shinbox Switch 90/90 Hip Rolls with Arm in Front is a dynamic mobility exercise designed to improve hip internal and external rotation, core stability, and trunk control. Performed in a seated position with legs in the 90/90 configuration, this movement involves transitioning side to side while maintaining grounded feet and engaging the upper body through a forward arm reach. This compound action not only enhances hip joint health but also strengthens the obliques and spinal stabilizers, promoting better movement efficiency and injury prevention. Ideal for warm-ups, mobility sessions, or functional training, this drill is widely used in athletic preparation, yoga, and corrective exercise protocols. Its accessible setup requires no equipment, making it an excellent choice for at-home training or pre-lifting activation routines. The movement challenges neuromuscular control while building coordinated strength and stability across multiple planes of motion.
What muscles does the Shinbox 90/90 Hip Switch with Reach target?
The exercise primarily targets the glutes, hip rotators, adductors, and core muscles, especially the obliques and lower back stabilizers.
Can I do this exercise if I have tight hips?
Yes, this exercise can help improve hip mobility, but it's important to perform it slowly and consider starting with assisted or static 90/90 stretches if mobility is limited.
Is the Shinbox 90/90 Hip Switch good for warm-ups?
Absolutely. It's an effective dynamic warm-up drill that activates the hips, core, and spinal rotators, preparing the body for more demanding movements.
Do I need equipment for the 90/90 Hip Rolls with Arm Reach?
No equipment is required, making it a convenient and accessible option for improving mobility and control.