Movement Highlight: 90/90 Hip Mobility Drill

The 90/90 sit is not only a fantastic hip mobility drill, but it’s also a practical and dynamic way to engage your hips, core, and posture while sitting on the floor. To start, sit with one leg bent in front of you at a 90-degree angle (external rotation), and the other leg bent behind you at a 90-degree angle (internal rotation). Your torso should remain upright, engaging your core to maintain a neutral spine. If this position feels tight or uncomfortable at first, don't worry—that’s normal!

For your first 10 repetitions, move slowly and with control. It may take a few rounds to loosen up your hips and get them warmed up. Transition by rotating your legs, so the back leg moves to the front and vice versa. Focus on keeping your torso tall and aligned, allowing your hips to do the work. As you progress and feel your range of motion increasing, you can move more fluidly, doing 20-50 repetitions as a more dynamic mobility exercise.

Not only does this movement improve hip flexibility and posture, but it's also a great way to sit on the floor while spending time with your kids or relaxing with friends. You can make this an everyday movement, sneaking in some hip mobility while enjoying time with loved ones!