Dynamic 90 90 Hip Twist Stretch

Sit with your knees bent and lean back slightly, hands behind your hips. Set your feet wider than your pelvis for side-to-side knee movement.

Slowly guide both knees to one side, folding the front leg outward and the back leg inward. Feel your glutes stretch as the pelvis rotates.

Pause briefly, then bring the knees upright and move to the other side. Repeat slowly like windshield wipers.

Feel the outer glutes and inner thighs stretch in turn. It is normal for the stretching area to change from side to side.

Swinging your torso or using momentum makes the lower back move first. If you feel pain, reduce the knee angle and slow down.

Exhale as the knees move over and inhale through your nose as you reset. Matching breath to movement makes hip rotation smoother.

Start with a small range and gradually widen it as you get comfortable. Use it before lower-body training to open hip rotation range of motion.