Hip 90/90 Stretch for BJJ
The hip 90/90 stretch targets both internal and external hip rotation simultaneously by positioning the legs at 90-degree angles. This mobility drill is essential for BJJ athletes who need open hips for guard play and passing. Regular practice significantly improves hip rotation range of motion.
✓ Step-by-Step Instructions
- 1 Sit on the floor with your front leg bent at 90 degrees in front of you.
- 2 Position your back leg bent at 90 degrees behind you.
- 3 Keep both knees at 90-degree angles.
- 4 Sit tall and gently lean forward over the front shin.
- 5 Hold for the prescribed time, then switch sides.
- 6 Gently rock back and forth to explore the range.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Opens the hip rotation needed for playing open guard, executing triangles, and maintaining flexible hip positions during guard retention. Limited hip rotation is the primary mobility limitation for most grapplers.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rounding the spine instead of hinging
- ⚠ Not maintaining 90-degree angles
- ⚠ Forcing the stretch too aggressively
- ⚠ Sitting on one hip instead of being centered
🔄 Variations
- → 90/90 with forward fold
- → 90/90 transitions
- → 90/90 with rotation
- → Elevated 90/90
Track Your Hip 90/90 Stretch Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Hip 90/90 Stretch help my BJJ game? ▼
Opens the hip rotation needed for playing open guard, executing triangles, and maintaining flexible hip positions during guard retention. Limited hip rotation is the primary mobility limitation for most grapplers.
What equipment do I need for the Hip 90/90 Stretch? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hip 90/90 Stretch? ▼
The Hip 90/90 Stretch is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.