How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH)

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The reason this is called a 90/90 is that we externally rotate one hip and internally rotate the other hip. Your legs will end up in a 90-degree bend. To check your position, align your hip, knee, and shoulder. After doing that, supinate your free arm to support your posture.
The major front leg points of contact are your knee and your ankle. Your posture when doing this exercise is very important. Don't compensate at all when doing this exercise. Try and obtain good posture. This could be an exercise in itself for you if you have bad hip mobility. To progress, keep your chest high and hover over your knees. When you do this, don't round your spine, but rather think as you hover over your knee, your glutes are headlights that are point towards the ceiling. The next key that you need to think about is to maintain all your points of contact on the floor. Drive your knee and your ankle into the ground. Don't force yourself past a comfortable range. Hold for 5 seconds, release, and repeat.
Perform this movement slow. We care more about getting a good connection then how fast we can do it. Tempo should be nice and slow, find your end range, and then apply a little bit more pressure, hold for 5 seconds, and come out of it. Make sure to not hold your breath.
You can utilize a pvc pipe to assist good posture and even create a stretch.
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#90/90 #tighthips

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1 окт 2024

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Комментарии : 129

@Rallisport 5 лет назад

Thanks for just getting into it, no flash, no crazy music, no flying graphics. Just here's what we're doing, this is how you do it. Thank you!

@richardchikhani4149 3 года назад

Hi, Adam. Kindly requesting You, how can I avoid the stifness in My lower back after I do your 90/90 exercise. Thank You kindly.

@kevinleonardo2343 3 года назад

Sorry to be off topic but does anyone know of a tool to log back into an Instagram account? I stupidly forgot my password. I appreciate any tricks you can offer me

@wayneben3467 3 года назад

@Kevin Leonardo Instablaster :)

@kevinleonardo2343 3 года назад

@Wayne Ben thanks so much for your reply. I got to the site thru google and im in the hacking process atm. Takes quite some time so I will reply here later when my account password hopefully is recovered.

@kevinleonardo2343 3 года назад

@Wayne Ben It worked and I finally got access to my account again. I'm so happy:D Thank you so much, you saved my account !

@kmm2442 5 лет назад

yeah - I can't even sit upright.

@AngelOne11 6 лет назад

Thank you sooo much for posting this. I needed it

@elaineasson3472 2 года назад

I love how you succinctly, yet with great detail, explain the ins and outs of this stretch. Thank you ☺️

@leecourtney1225 3 года назад

When I was younger used to love what is and will always be the 1 exercise, in squatting, was fairly strong and other than a bit of knee pain from a previous injury just used to leave me sore in all the right places. 44 now and been training again for a year with some decent fat loss and muscle growth but getting lots of pain in my outer and inner of hip joints. Been doing this for a few weeks now and initially was a real struggle to even get fully upright and square, now am managing to add the stabilised lean forward (only about 6 inches) and the pain is not only virtually gone, but literally added 20kg to my squat. I assumed that I had weakness in my quads and glutes and its a revelation to realise it is just shitty hip mobility, cheers guys, nearly made the very big decision to take squats out of my routine.

@charlesavila6284 3 года назад

Wow! Phenomenal video. The 90/90 position is normally just dismissed as a position everyone can do but this clarifies so much.

@MrRicardoIrving 5 лет назад

This is by far the best video i've seen explaining how to do a 90/90 properly. You have earned a sub! thank you!

@MindPumpTV 5 лет назад

MrRicardoIrving ty

@dangriffin607 4 года назад

Best explanation of 90/90 I have found. Thanks, Adam!

@krishnamahabir3333 4 года назад

I have been doing this stretch as well as others for about a year for low back pain. Thanks for correcting my mistake of rounding my back when i flex forward.

@elicelice 2 года назад

I cannot get my front knee down to the ground when doing this, but I can push it down with force without pain or feeling an intense stretch. Anyone know the reason for that? Or is it just extreme stiffness?

@oosoeasy Год назад

Literally the best video I’ve ever watched on 90 90s

@evantanaka3293 6 лет назад

Great video, thanks Adam!

@TheDragonAzz 6 лет назад

Who's the cross-fitter that disliked the video?

@MindPumpTV 6 лет назад

neal cantrell 🤣

@pabita07 Год назад

this instantly gave me a relief for the stabbing ITB pain

@fredericoamigo Год назад

Best tutorial on this exercise I’ve seen so far. Great vid! Keep up the good work!

@MattDoesSound 3 года назад

Thanks for the video. Quick question - where exactly should I be feeling the stretch? I find as I learn forward I feel it in the lower back, on the side of whichever leg I've got forward. So if I have my left leg forward, I feel stretch in my lower left back. Is this what I should be feeling? Thanks!

@Getlost55 3 дня назад

I know it's an old video but this helped me out a lot. Also can you update the link for the back pain guide please? It seems it no longer works. Thanks!

@daveua1 Год назад

I SHOULD be able to do those things, yes.... Correct... I *should be able... I am not

@jadatoady 8 месяцев назад

This is brilliant! I had a hip replacement 2 years ago after a freak accident. I've built my strength and mobility, but I'm still in pain. MRI shows nothing, but my entire back is tight, especially my sacral. I've been doing the 90/90 for a week (from other videos) without benefit but, after watching this video, I can now feel exactly where the tightness is. I can't sit up fully straight either side but just using a walking pole as an aid, the stretch on my lower back and glutes really showed what I need to work on. Thank you. I feel a bit hopeful for getting back to running and the very active life I had before the stupid accident in martial arts

@relevantbrother8964 7 месяцев назад

@jadatoady hope your recovery is going well. Have you made good progress with the 90/90 stretch ?

@dominictaylor2974 5 лет назад

Can you do this as a static stretch where you just hold the hover position?

@tlgenmatt 10 месяцев назад

I have no problem achieving the 90/90, but cramp in my left hip as I posture up-any exercises/stretches to help overcome this? Thx

@mrfragman3756 2 года назад

2:14

@kristiweber9938 4 года назад

Question!! Id like to see the view of your back leg. I'm focusing on driving the knee and ankle down but I feel that it automatically makes my back leg rise up st the hip and butt. Is this common? Or is it just proving that my back hip (externally) isn't flexible enough??

@TheRhythmOfLife1972 Год назад

U didn't show how to pivot from one side to another and you wasted so much time concentrating on 1 thing. Forgot that the foot should be lined up with the Knee when you do pivot will be able to swing over to the other side. Only liked using the arms to confirm 90 degree. I figured all of this out by myself and I have 3 different views so then you use your arms in front of you in a prayer like fashion to pivot. Yes slowly but not at this crazy slowness.

@franke4391 4 года назад

Thank you! This changed everything for me

@s.v.s.6926 Год назад

The link for the lower back pain is not working anymore. Anyway to still receive it? Thanks!

@crystalstaycoolin4210 5 лет назад

How long would I have to do these and Glute activation workouts? Before I could actually do effective glute workouts. Or is it something that varies per person? Because, I would like to focus on activating my glutes.

@arbaz704 6 лет назад

Please upload videos on stretches with proper form for each and every muscle... like hams... quads... calves... chest... back... shoulders... biceps... triceps... forearms... traps...etc

@MindPumpTV 6 лет назад

Arbaz Qureshi appreciate the feedback . It’s been noted

@arbaz704 6 лет назад

@@MindPumpTV Thanks, will be waiting... I already have enabled my notifications from your channel!

@matthewb328 4 года назад

This is a really helpful video, thank you

@emmashipsey5787 4 года назад

Great video. I really like how you explain all the composites of the stretch. I believe yoga calls this "deer pose". One important distinction; you pronated, not supinated your hand. An anatomy professor of mine taught me this distinction by scooping his hand as if he were cradling a bowl of soup.

@larrylarmo7129 4 года назад

Yup. The hand was indeed pronated.

@the_real_cookiez Год назад

My IT band is firing. Should this happen?

@youraveragejoeyt 3 года назад

I can’t even get my body upright when in the 90/90 position 🤦🏻‍♂️ Added this to my warm up & have been doing on rest days but not sure I’m doing it properly

@theklap7070 Год назад

Andvanced Anabolic brought me back to this years after prime pro. Forgot all about this. What a wonderful primer I should really stop neglecting.

@xrokum12 4 года назад

I’m seriously struggling with this I can’t square my shoulders with my front leg also can sit up right without the hand. Is there anything I can do to help it?

@MindPumpTV 4 года назад

Try some Dynamic movements to open up them hips! Once you have more mobility you can maintain it with the 90/90 but for now do this daily ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bipdDS8tiEg.html

@Darkbirdy 3 года назад

I'm doing something wrong, and I have no idea what. No matter how careful I am, I don't feel a thing, and my hips are not limber, not even remotely. I have a feeling that it has something to do with my posture. I think what's missing is that this video barely touches on what the back leg/butt/hips are supposed to be doing. Are both cheeks supposed to be on the ground? Are the hips supposed to be flat? A back view really would help.

@steverocksyo 2 года назад

I purchased MP prime and I sorta thought it was gonna be actual video workouts like this video. It's more like a 1 minute demonstration video. Which is fine, it shows me what and how, but the preview videos of Adam, for example, of him pushing me through the movement are what sold me. Maybe I'm not looking hard enough, even in the blueprint it didn't say rep ranges.

@peterinoz4502 8 месяцев назад

Thanks Adam, I’ve just had bilateral knee replacements, this is one of the exercises my pt recommended, your attention to detail is much appreciated as I cannot perform this one properly yet!

@nahlaba5466 5 лет назад

Thank...great move

@Warzau 2 года назад

Great stretch. My hips are so tight. And this helps so much.

@Kai-lv3wv 3 года назад

Bro you gotta do something with your legs.... 😭🤦🏽‍♂️

@m1randa.a 2 года назад

i don’t feel any bad pain or cramping when i’m doing the stretch, but my hips kinda cramp up as i’m getting out of the stretch, and my lower back starts to hurt (of whichever leg was in the back) is it because i over did the stretch? or what could be causing that ?

@jamesoconnell30 4 года назад

I feel like this is predominantly a QL (quadratus lumborum) stretch. My torso cannot be upright without a strong core stretch. As a result, for me the hips never get involved.

@eire3940 2 года назад

Enjoyed this video im deffiently the 1 that jumped a bit too far forward but understanding and being shown in this video is as good as being there. Deffiently the 90 90 stretch has been helping me out evan tho i wasnt completing the move 100% about 70%

@bak1386 10 месяцев назад

Amazing explanation and instruction. This is a goldmine of information.

@neelamchoudhary291 2 месяца назад

Well explained 👍 thank you

@abeck46 3 года назад

Thanks so much for this breakdown. I suffer from lower back pain and I know my hips are a huge part of that. I've heard of this stretch but I've never seen it explained so well. I just tried it myself and felt very confident with my form. I hope it helps.

@Chinpou_ 2 года назад

Agreed. This is the first person I’ve watched who explained it THIS well

@Kathircomments 5 лет назад

Thanks a lot for very detailed video...

@BruceWayne-jg3hv 6 лет назад

My mother has a problem with lower back pain, so would it be a mistake to do stretches while she still has the pain or should she wait until it gets a little better?

@zemphyre 6 лет назад

Spider Man stretch the lower back and strengthen the abdominals, all within what she can handle of course

@lacoste1245 2 года назад

I would like to start making this a routine in the morning, could I do this cold or should I warm up first ?

@crazyb3fan 5 лет назад

Hi new member here....bought the MAPS anywhere program this past week thanks! I can't even get into this position with right let back due to my tightness and lack of hip internal rotation on my right hip. I need my left hand on the floor and even then I cannot push myself up to get my torso vertical. Any specific suggestions on how to loosen that hip jazz up?

@Justgamesandothers 3 месяца назад

Legit. Thanks

@nerissashelmidine6538 3 года назад

It's so weird to see your face 🤣 I love the podcast, I'm now subscribed on RU-vid, keep up the great work 🙏👏

@charlesgarcia466 3 года назад

Thank you best 90 90 explanation. Does this stretch help with lateral hip pain?

@riffdex 3 года назад

I tried to follow the back pain link but it went to 404 page not found 😔

@lov2playtn 4 года назад

Best instructions!

@pokemaniaceddie4029 2 года назад

You are good...mmmmmm....thank you!!!! Driving the ankle and knee into the ground was sooo helpful!!

@pokemaniaceddie4029 2 года назад

Omg...my butt and groin feel soooo much better!!! You are an angel!!!!!

@talhahshahid9191 7 месяцев назад

Game changer!

@joekannoo 4 года назад

Ahh..where did you get those training pants? Thanks man

@lexbedohustle4861 3 года назад

My back is out

@gavinangell3000 3 года назад

Thanks, must go practice love your gentle realistic approach

@angrahell 3 года назад

Thank you, I was doing them wrong :)

@tonehernandez8598 Год назад

Thanx 👍

@jorgwei8590 2 года назад

This...was a very good video!

@ImHandlingIt 5 лет назад

I must have short arms. When I put my hand down on my side, I lean over. I’m able to sit upright without using my arms for support without losing points of contact. Should I modify by not putting my hand down? Can I just perform the movement “hands free” so to speak?

@ruildo 5 лет назад

5:24 he uses a pipe here and it reduces the distance.

@reesebowie2053 6 лет назад

I have this pain inside of my leg right near where the thigheets the groin (I’m assuming something with the adductors). Anyways it makes it hard to do things like simple glute bridges because the pain becomes sharp and usually rolling out my glute will cause it to subside for a bit. Any stretching ideas to help? Thanks guy 💪🏼

@MindPumpTV 6 лет назад

Reese Bowie we plan to make some videos to address these common issues . Stay tuned

@reesebowie2053 6 лет назад

Awesome! Thanks guys!

@partuvang8927 3 года назад

@@MindPumpTV Did you make a video on this? I have a similar problem

@EricJD1966 2 года назад

@@MindPumpTV Do you have an exercise to help with this as I also have this problem-great channel thanks for tremendous content

@George-xq7qb 5 лет назад

I have had hip replacement surgery, is this a good exercise or should I avoid it? I am 76 yo. Thank you.

@emmashipsey5787 4 года назад

I suggest you listen to your body and ask your doctor when in doubt.

@IHeArTrOcK20 4 года назад

How do you keep your glutes on the ground that flat? The one in the back is always off the ground. Is there away to fix this

@emmashipsey5787 4 года назад

Search youtube or google for "deer pose". A video of the same exercise from another discipline may offer some insight into how you might be able to work into the stretch a bit better. I have the same experience with this exercise.

@susanhufnagel7201 3 года назад

90 90 tutorial is grea. Big help.

@93med1 3 года назад

Your a good instructor. Direct, to the point, and well presented.

@jonasv.henriksen301 4 года назад

I feel nothing when doing this. Can you be too flexible for this exercise

@emmashipsey5787 4 года назад

If the stretch feels too easy, you may want to try to root down your seat bones. When you adopt the pose, you'll feel strong contact between the ground and the seat bone on the same side as the forward leg. Sit up tall and try to drop the seat bone on the opposite side. Switch sides, repeat, and tell me if you don't feel something. If you don't, search youtube or google for "deer pose". A video of the same exercise from another discipline may offer some insight into how you might make the stretch beneficial for you. Or. You're amazingly flexible and this stretch will only help you maintain your condition. In the end, if it doesn't work for you, don't try to work it.

@robbethshop 2 года назад

Great video.

@CWBush73 Год назад

This was referenced on t nation

@MindPumpTV Год назад

cool

@lincolnsmith9220 2 года назад

Excellent content!

@MrMikeRodriguez 4 года назад

For me one side is much harder to do this than the other. Hard to even sit up straight on one side. But the other side I can easily. I wonder why such an imbalance. I regularly workout and even do yoga etc.

@emmashipsey5787 4 года назад

Maybe try another hip stretch like lizard pose of pigeon and see if you see the same imbalances. My left hip is tighter than my right and I notice it in poses like this too. When I run into an imbalance like this, I work the "off" side as much if not more as my easy side.

@MrMikeRodriguez 4 года назад

Emma Shipsey thanks for the details. I’ll look this up and give it a try. Good to hear it isn’t only me with this sort of difference. Good point too to likely spend additional time on the off side. I think I have slowly improved it over time. It’s still much tighter than the easy side though.

@balkitg2245 3 года назад

You are a great teacher. Thank you.

@gabriel.c1109 3 года назад

very good bro !

@itsafsheeen2885 3 года назад

where can i buy the orange stck

@stoffo9265 3 года назад

At the orange stick shop

@carllundy9142 3 года назад

The link with the guide not working

@MindPumpTV 3 года назад

We will get that fixed. Head over to mindpumpfree.com and check out all the guides!

@MegaMusical10 5 лет назад

Fantastic tutorial, thanks!

@Tricksbypat 5 лет назад

good video, well done

@colin2729 4 года назад

0:33

@JebusXLT 4 года назад

Awesome video that breaks down how to perform this movement. Can you explain, from a biomechanics standpoint, what this is for? What does doing this movement correct, is it muscle weakness-? what does it improve? Speaking for myself, it helps me perform exercises or movements better when I understand what they are for. thank you

@DefectiveRobot3 4 года назад

How is this a "hip flexor" stretch?

@angelaz.7269 4 года назад

Initially my thought, but if you look at the insertion of the iliopsoas muscle, it makes more sense. It inserts behind the femur, and functions in minor adduction and external rotation of the hip (while it's main function is flexion of hip). The leg that ends up behind you - goes into those exact opposite positions - i.e. internal rotation and abduction -- thus stretching your hip flexor (the iliopsoas). Your adductors however, insert a little lower and if they're tight, they might feel tight initially -- which was the case for me. And that's my explanation anyway!

@DefectiveRobot3 4 года назад

Yeah, still no

@Malkintosh 6 лет назад

I really feel this one mostly in my groin on my back leg. Keeping my front knee on the ground isn't much of an issue. What do?

@PhoebeFinn1986 5 лет назад

I noticed the same thing, I have no problem establishing the points of contact with my front knee and ankle, but feel like I cannot stretch my back glute enough to sit up straight, I think maybe use the PVC pipe to work on posture?

@cejII 6 лет назад

When is it best to do this? Before an activity, after, or a day later? And what I mean by activities such as sprints, Judo, or lifting

@sangeetadwivedi6943 6 лет назад

I am by no means an expert but I choose to do this on my days off from 'posterior chain' exercises -- as for me it helps maintain a mental and physical connection to impacted body parts.

@EnzoCoglitore 6 лет назад

Try these before a leg workout

@emmashipsey5787 4 года назад

Try both several times and then repeat whichever you feel is more beneficial.

@AwarenessRevolution 3 года назад

I guess we just switch legs afterwards. (Should have been mentioned)

@ssjenforcer191191191 3 года назад

Brilliant. I think my adductors and/or hip flexors are still a bit, because I can't quite get the position without having a 10 degree tilt in my hips to one side, but I get it pretty well.

@kevinmcdonald488 3 года назад

This video is Bang on. Ive been using this stretch for a long time, and everyone needs it

@Lubyx 4 года назад

Straight to the point with a lot of useful information

@Kytnbit 4 года назад

What if your hand that is supinating is not able to fully touch the ground in upright position?

@emmashipsey5787 4 года назад

Splay out your fingers like the legs of a spider and balance your weight on your fingertips instead. Try to keep your joints in alignment and distribute the weight evenly through the fingers.

@WedgieMePlease 2 года назад

Some one please tell me where I can get that pipe? It's orange & orange is my favorite color & funny enough that will motivate me 2 workout. Please. :)

@thomaslopez4983 6 лет назад

Love mind pump, but I agree wit Muscle Doc friend of mind pump. About 90/90 it sucks I pulled my butt I had to go to Physical therapy to fix it..lol the single leg RDL like the Muscle Doc said helped to prime me for squats.

@MindPumpTV 6 лет назад

Thomas Lopez yes single leg RDL is king for priming. This is not an agreed or disagree situation though . This move 100 percent serves its purpose . Try teaching a 15 year old kid or 60 year old grandma a single leg RDL .