How to Do 90-90 Exercises

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Exercises often have confusing names that can intimidate you, but rest assured, 90-90 exercises are not as difficult as they seem. Both 90s in the name refer to the angles formed by your body. The first 90 is the 90-degree angle formed between your hips and upper leg, and the second is the 90-degree angle formed between your upper and lower legs. The 90-90 exercises begin with you lying flat on your back, and often target the muscles of your legs and abdomen. Luckily, the dual 90s easily allow you to maintain proper form.

A 90-90 hip rotator stretch.
(Comstock/Comstock/Getty Images)

Things You'll Need

  • Towel
  • Chair
Step 1

Find a comfortable spot that has a bit of cushioning, like a carpeted floor. Lie down on your back, ensuring the small of your back remains flat on the floor. Keep both legs on the ground.

Step 2

Lift your right leg off the floor while bending your knee. Your thigh will sit perpendicular to the floor and your calf will sit parallel to the floor, the standard 90-90 staring position. Grab your leg, just below the knee, with both hands.

Step 3

Hold your upper leg in place while you raise your calf to straighten your leg and hold the position for 30 seconds. Lower your calf slowly to return to the 90-90 position. Repeat the stretch 10 more times, then lower your right leg to the ground. Repeat the stretch with your left leg.

Step 1

Find a comfortable spot that has a bit of cushioning, like a carpeted floor. Set a chair in the area. Lie down on your back, ensuring the length of your back remains flat on the floor. Set both feet on the chair, and adjust your position to place your upper and lower legs at 90-degree angles.

Step 2

Set your left ankle on your right thigh. Grab your right leg, directly below your knee, with both hands. Pull your thigh toward your chest while keeping the 90-degree angle between your upper and lower leg. Hold this position for 30 seconds, release and return to the starting position. Repeat the stretch for five or more repetitions.

Step 3

Rest your right ankle on your left thigh, and repeat the stretch.

References

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