Library / Hips
Seated 90/90 Hip Internal & External Rotation Switch
Bodyweight · Core · Isolation
HipsGlutes AdductorsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hips, Glutes
- Secondary muscles
- Adductors, Core
- Equipment
- Bodyweight
- Movement pattern
- Core (Dynamic force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 30 seconds rest
- Intensity & MET
- Low (2.8 MET)
Step-by-step 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.
Joint & safety considerations
No specific joint contraindications are flagged for Seated 90/90 Hip Internal & External Rotation Switch. 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 |
|---|---|---|
| Kettlebell or Dumbbell Turkish Get-Up | Kettlebell swap | Kettlebell |
| Kettlebell Overhead Windmill | Kettlebell swap | Kettlebell |
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Ankle-Cuff Cable Glute Kickback | Cable swap | Cable |
| Band Hip Abduction | Bands swap | Bands |
| Barbell Box Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.