Unlock Better Movement with the 90/90 Hip Stretch

At ThriveFit, our Ponte Vedra Beach gym is all about building strong, capable bodies through smart movement and effective strength training. This week, we’re focusing on hip mobility — and why the 90/90 position is one of our favorite go-to moves.

Lacking proper hip internal and external rotation can spell trouble. When your hips don’t move the way they should, the load shifts to your lower back during both workouts and everyday movements. Over time, that leads to strain on your spine and sacrum, increasing the risk of injury.

So how do we fix lacking hip mobility? The 90/90 stretch is a simple but powerful way to restore hip mobility. Practicing this position regularly can help your hips function as intended, making it easier to squat, lunge, and move without pain.

Better hip mobility means better performance during personal training sessions, reduced back discomfort, and more strength where you need it most. That’s why we teach it to members at our Nocatee gym — it’s a foundational move with long-term benefits.

If you want to try it today, start by sitting with one leg in front at a right angle and the other leg bent behind you, also at a right angle from the hip. Lean forward over your front leg and hold for 6–8 deep breaths, then switch sides. Focus on pressing both knees into the ground, like you're squishing a bug.

Just a few minutes a day can make a noticeable difference. Whether you’re joining us for strength training in a small group or personal training one-on-one, moving well is the key to getting stronger. Give the 90/90 a try and feel the difference for yourself.

Want to learn more mobility moves? Join us for a free trial session.