Library / Glutes
90 to 90 Stretch
Bodyweight · Mobility · Isolation
Glutes GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Sit on the floor and place your hands on it for support
- Position one of your legs in front with the knee bent at a 90-degree angle
- Do the same with the back leg, keeping your knees close to the ground
- Your torso will be slightly inclined forward, and your hands will be on the floor while you hold the position, then switch sides
Joint & safety considerations
No specific joint contraindications are flagged for 90 to 90 Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Alternating Leg Downward Dog | Same movement pattern | Bodyweight |
| Lying Knee to Chest Stretch | Same movement pattern | Bodyweight |
| Seated Glute Stretch | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.