90/90 hip stretch

Sit with both legs bent at 90°, one in front and one to the side, stretching the glutes and hips in both directions of rotation.

How to do it

1. 01Sit on the floor with one leg in front of you, knee bent about 90° and shin across the front of your body.
2. 02Place the other leg out to the side with the knee also bent about 90°, thigh pointing sideways and shin pointing back.
3. 03Sit up tall, letting both sitting bones get as close to the floor as you can; prop yourself on your hands if needed.
4. 04With a long back, hinge from the hips toward your front shin until you feel a stretch in the glute of the front leg, never a sharp pain.
5. 05Breathe slowly and deeply; finish one side, then swing your knees over to the other side to switch.

Common mistakes

• Rounding your back to get lower — hinge from the hips with a long spine.
• Forcing the knees down until they ache — prop yourself on your hands or sit on a cushion to ease it.
• Leaning heavily to one side — keep your torso upright and shoulders level.