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bodyweight core Activity intensity • Low
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Seated 90/90 Hip Internal & External Rotation Switch
Primary Muscles: hips, glutes
Secondary Stabilisers: adductors, core
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
30s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Sit tall on the floor with both front and back knees bent at 90 degrees.
- Keep your chest proud as you rotate both knees across to the opposite 90/90 position.
- Opens hip internal and external rotation prior to squats and deadlifts.