Seated 90/90 hip rolls

Videos

Programs

Instructions

  • Sit on the floor with knees bent, placing one leg in front in external rotation and the other behind in internal rotation.
  • Keep your feet planted and rotate both knees to the opposite side using controlled hip movement.
  • Allow the pelvis to rotate naturally while keeping your torso as upright as possible.
  • Continue switching sides in a smooth and controlled motion.

Technical Tips

  • Keep your feet in contact with the ground at all times.
  • Do not rush the movement; focus on smooth hip rotation.
  • Engage your core to assist in stability and control.
  • Use your hands behind for light support if needed.

Breathing Tips

  • Inhale as you prepare to switch sides.
  • Exhale slowly during the rotation movement.
  • Maintain steady, controlled breathing throughout the set.

Medical restrictions

  • Hip impingement
  • Severe lower back pain
  • Recent hip surgery

Description

The Shinbox Switch 90/90 Hip Rolls is a dynamic floor-based mobility drill designed to enhance internal and external rotation of the hips. Performed seated, this exercise improves joint health, active flexibility, and neuromuscular control of the hips and pelvis. The practitioner rotates both legs side-to-side between two 90-degree positions, keeping the torso stable while promoting a controlled transition through the full available range of motion. This drill is ideal for athletes, desk-bound individuals, or anyone seeking to improve lower body mobility and movement efficiency. It serves as a highly effective preparatory movement before lower body training, squats, or lunges, and helps to mitigate common mobility restrictions that can limit performance or contribute to discomfort. Accessible to all fitness levels, it requires no equipment and can be integrated into warm-ups, cooldowns, or active recovery routines.

What muscles do the 90/90 Hip Rolls target?

The 90/90 Hip Rolls primarily target the glutes and adductors while also engaging the quadriceps and hamstrings during the rotational movement, making it ideal for improving hip mobility and control.

Is the 90/90 Hip Switch good for beginners?

Yes, the 90/90 Hip Switch is beginner-friendly and provides an effective introduction to hip mobility training without requiring equipment or advanced flexibility.

Can I use the 90/90 Hip Switch as a warm-up before leg day?

Absolutely. The 90/90 Hip Switch is excellent for priming the hip joints and surrounding muscles before squats, lunges, or any lower body strength work.

How often should I do Shinbox Hip Rolls for mobility?

You can perform Shinbox Hip Rolls daily or several times per week as part of your warm-up or mobility routine to progressively improve hip range of motion and stability.

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