90 90 Stretch: A Floor Position for Hip Rotation
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | 90/90 stretch |
| Works | hips, glutes |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 3 |
| Sets | 1 |
| Sides | Each side |
| How often | Once or twice a day. |
| Equipment | None |
| Office visibility | Low |
The 90 90 stretch is a floor exercise that targets hip mobility. It involves sitting with both legs bent at roughly 90-degree angles, one in front of you and one to the side, to stretch the muscles around the hip joint.
Office workers who spend much of their day sitting may find this stretch helpful for addressing tightness in the hips and glutes.
What the 90 90 stretch works
This movement primarily targets the muscles around your hips. You will feel the stretch in the glute and hip of your front leg. It works on both internal and external rotation of the hip joints.
How to do it
Starting position: Sit on the floor with both knees bent and your feet flat on the ground in front of you.
- Internally rotate one hip and externally rotate the other, lowering both knees towards the floor on opposite sides.
- Position your front leg so the shin is on the floor in front of you, with the knee bent at roughly a 90-degree angle.
- Position your back leg to the side, also with the knee bent at roughly a 90-degree angle.
- Keep your back upright. Try to keep both hips on the floor, but it’s okay if one lifts slightly.
- For a deeper stretch, gently hinge forward at your hips over your front leg, keeping your back straight.
- Hold the position, then slowly return to the start and switch sides.
What you should feel
You should feel a gentle to moderate stretch in your front leg’s hip and glute area. The sensation should be one of release, not strain. This stretch should not cause any sharp, pinching, or shooting pain.
Common mistakes
- Rounding your back when leaning forward.
- Allowing the hip of the back leg to lift far off the floor.
- Forcing your knees to the floor.
Make it easier or harder
- Easier: For a seated office-friendly version, sit in a chair and cross one ankle over the opposite knee. Gently press on the bent knee to feel a stretch in your hip.
- Easier: Place a cushion or folded towel under your hips for support.
- Easier: Do not lean as far forward.
- Harder: Lean further forward over your front leg while keeping your back straight.
- Harder: Rotate your torso towards your front leg.
Fitting it into a desk day
Because this stretch is performed on the floor, it has low office visibility and is best for a dedicated break in a private space. For a more discreet option you can do at your desk, try the seated variation. Cross one ankle over the opposite knee and gently press on the bent knee.
Quick questions
How long should I hold the 90 90 stretch?
Hold the stretch for fifteen to thirty seconds on each side. Aim to complete two or three repetitions on both your left and right sides.
What if I can’t get my hip all the way to the floor?
It is okay if the hip of your back leg lifts slightly off the floor. You can also place a cushion or folded towel under your hips for more support and to make the position more comfortable.
Can I do this stretch in my office chair?
Yes, a seated version can be done at your desk. While sitting in your chair, cross one ankle over the opposite knee and gently press on the bent knee to feel a stretch in your hip.
When to see a doctor or physio
Pay attention to your body’s signals and stop if you feel discomfort. You should consult a doctor or physical therapist if you experience certain symptoms during or after the movement.
- Sharp, pinching, or shooting pain in your hip, groin, or back.
- Numbness or tingling in your legs or feet.
Skip it or ask first if:
- You have a recent hip, knee, or low back injury or have had surgery in those areas.
- You have a known hip joint condition that causes pain with this movement.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.