Hip switch
Also called 90/90, 90-90 hip switch, shin box
- Works
- Side of the hip · gluteus medius and minimus
- Buttocks · gluteus maximus
- Inner thigh · adductors
- Needs
- No equipment
Setup
Sit on the floor with both knees bent at 90 degrees and both legs turned to one side: one shin in front of you, one to the side. Put your hands on the floor behind you.
Steps
- Lift both knees and let them fall to the other side.
- Sit tall over the new front leg.
- Switch back. Each switch counts as one rep.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Turning and stretching in both hips.
Common mistakes
- Rushing the switch.
- Slumping backward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if a knee twists painfully; move the feet further apart.