90/90 Hip Crossover 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Dynamic Stretching
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 90/90 Hip Crossover is a dynamic mobility exercise targeting the lower back while also engaging the glutes, shoulders, and upper back. It is performed using body weight, making it accessible for all fitness levels. The exercise involves lying on your back with your arms extended to the sides for stability, knees bent at a 90-degree angle, and feet off the floor. From this position, you slowly rotate your legs side to side, aiming to touch the knees gently to the ground while maintaining control and proper alignment. This movement helps improve spinal mobility, activate core stabilizers, and relieve tension in the lower back, making it an excellent addition to warm-up routines or recovery sessions.
How to Perform
Begin by lying on your back with your hips and knees bent at a 90-degree angle, ensuring your lower back stays flat on the floor throughout the movement.
Extend your arms out to the sides, palms facing down, to provide stability and support.
Slowly rotate your legs from side to side, aiming to keep your movements controlled and steady.
As you rotate, keep your head in a neutral position and engage your abdominal muscles to control the movement and prevent strain on your lower back.
Perform this motion for the desired number of repetitions, ensuring each rotation is deliberate and controlled.
Tips
As you perform the exercise, make sure your feet remain elevated and do not drop towards your buttocks, even as you begin to feel fatigued.
Keep your lower back pressed firmly against the floor throughout the movement, concentrating on activating the upper back muscles during each rotation.
Avoid turning your head as you move your legs from side to side; maintain a neutral head position to reduce any strain on your neck.
How Not to Perform
Avoid Arching the Lower Back:
Do not allow your lower back to lift off the floor as you rotate your legs. Keep your lower back flat against the ground by engaging your core, which helps maintain proper alignment and prevents strain.
Don’t Use Momentum:
Resist the urge to swing your legs side to side. Instead, focus on slow and controlled movements to ensure that the energy is directed toward activating the upper back and not wasted in uncontrolled momentum.
Don’t Rotate the Head:
Keep your head in a neutral position throughout the movement. Avoid turning your head as your legs rotate to prevent unnecessary strain on the neck and to maintain focus on the upper back muscles.
Avoid Overextending the Legs:
Do not let your feet drop towards your buttocks during the exercise. Ensure that your legs stay in the 90-degree angle as you move them side to side, which helps you target the intended muscle groups effectively.
Don’t Overstretch or Force the Range of Motion:
Avoid pushing your legs too far in either direction. Only rotate as far as your mobility allows to prevent overstretching and to avoid unnecessary strain on your hips and lower back.
Don’t Forget to Engage the Core:
Failing to engage your core muscles can lead to unnecessary pressure on the lower back. Make sure your abdominals are engaged throughout the exercise to keep your movements stable and prevent injuries.
Avoid Holding Your Breath:
Breathe steadily throughout the exercise. Holding your breath can increase tension and reduce your control over the movement. Focus on exhaling as you rotate and inhaling as you return to the starting position.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
