90/90 Hip Switches

How to do it

1. Sit tall on the floor in a 90/90: front shin across, back shin behind, both knees bent about 90 degrees.
2. Clasp your hands at the chest and keep both sit bones on the floor.
3. Keep both knees bent as you lift them just enough to roll both legs toward the opposite side.
4. Finish in the mirrored 90/90 with both knees and both shins resting on the floor.
5. Stay tall through the chest and do not let either knee straighten during the switch.
6. Reverse the same path back to the start and continue alternating sides.

Common mistakes

• Letting the pelvis lift or rock so the switch becomes a sit-up instead of a hip rotation.
• Straightening one knee to cheat the range instead of keeping both joints at 90 degrees.
• Collapsing the chest or rounding the lower back as the legs change sides.
• Planting the hands on the floor when the clip shows them clasped at the chest.