90/90 Hip Switch (Hip Rotations)

Purpose:
Improves active hip internal & external rotation, hip capsule mobility, and control needed for pancake and straddle flexibility.

Starting Position:
• Sit on the floor with both knees bent to 90°.
• Front leg: thigh straight out in front, shin across your body.
• Back leg: thigh angled behind you, shin on the floor.
• Both knees and hips are bent at 90° (hence the name).
• Chest tall, spine neutral, hands lightly on the floor beside you for balance.

Execution:

1. Keep your torso upright and core engaged.

2. Without using your hands if possible, rotate both legs together to the opposite side.

3. Let your knees drop smoothly as your hips rotate.

4. Switch sides under control, not by flopping.

5. Pause briefly in each position before switching again.

Key Cues:
• Move from the hips, not the lower back.
• Keep your chest tall and ribs down.
• Don’t let your knees lift off the floor.
• Control the rotation — no momentum.

Breathing:
• Inhale to prepare.
• Exhale as you rotate and settle into the new side.

Tempo & Volume:
• Slow and controlled.
• 6–12 total switches per set.
• 2–3 sets.

Regression (easier):
• Use your hands to assist the switch.
• Lean slightly forward for balance.

Progression (harder):
• Hands-free switches.
• Add a pause at end range.
• Perform with torso upright and arms crossed over chest.

Why it helps your pancake:
It builds active control in hip external & internal rotation, which allows your pelvis to rotate forward in a straddle instead of rounding your back — the key to a flat, deep pancake.