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Exercise library / 90/90 Hold

90/90 Hold

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A seated hip mobility hold: both knees are bent to about 90 degrees, one leg in front of you and turned out, the other out to the side and turned in. Holding the position with your trunk upright stretches the outer hip of the front leg and the front of the hip of the back leg.

Main focus
Flexibility
Level
Starting
Equipment
Bodyweight
Load
Your body weight
Stability
Supported by a seat, bench or wall
Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

No special equipment. A clear space and shoes or bare feet with a good grip.

How to do it

  1. Sit on the floor and bend your front leg in front of you so your shin runs across your body and your knee is bent to about 90 degrees.
  2. Place your back leg out to the side with that knee also bent to about 90 degrees, shin pointing back.
  3. Put your hands on the floor beside your hips for support.
  4. Sit up tall, with your chest lifted and both sitting bones as close to the floor as you can manage.
  5. Hold the position, breathing slowly, feeling the stretch in the outer hip of the front leg and the front of the hip of the back leg.
  6. Hold for the planned time, then switch the legs and hold on the other side.

How much

To start: Hold each stretch for 10 to 30 seconds, 2 to 3 times on each side, breathing normally. Stop short of pain.

As it gets easier: Hold each stretch for 10 to 30 seconds, 2 to 3 times on each side, breathing normally. Stop short of pain.

How it should feel: A mild stretch or a gentle loosening. Never sharp, never painful.

Make it easier

Use the other ways to do this movement below.

Make it harder

Use the other ways to do this movement below.

Tips

  • Keep the trunk upright; slumping takes the stretch out of the hips.
  • If the hips are tight, keep more weight on your hands or sit on a folded towel until you can sit taller.
  • Ease into the stretch and do not force the knees down; the position should feel strong, not painful.

Safety

  • Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
  • Move with control. Do not lock your joints straight at the end of a movement.
  • Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.

From the source

  • Ease into the stretch and do not force the knees down; the position should feel strong, not painful.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.

Other ways to do this movement

Sign in and we will show other ways to do this, with other equipment or at a different level, chosen from your own answers. Sign in

Where this comes from

Steps and tips are from an open exercise dataset named below. Starting amounts, equipment and safety notes are Fitafter50's general guidance. Nothing here is clinically reviewed.

Steps and tips: Exercise data by RepDB (repdb.co). License: RepDB Free Tier License v1.0: personal or commercial use inside applications, visible attribution, no redistribution as a dataset or API. All credits.

    This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.