Why I Don’t Just Stretch My Hips — I Strengthen Them
The Power of 90–90 Hip Work (and Why Passive Stretching Isn’t Enough)
If you’ve ever been told you have “tight hips,” chances are you’ve also been told to stretch more.
Stretch your hip flexors.
Stretch your glutes.
Stretch your piriformis.
And while stretching can feel good in the moment, here’s the truth I see again and again with my clients:
👉 Loose hips aren’t the same as strong hips.
👉 Mobility without strength doesn’t last.
👉 Passive stretching alone doesn’t teach your nervous system how to own range of motion.
That’s why one of my favourite ways to build real, usable hip mobility is through active strengthening from the 90–90 position — and all the variations that come with it.
Why the Hips Matter So Much
Your hips are the crossroads of the body.
They connect:
• Upper body ↔ lower body
• Stability ↔ movement
• Power ↔ control
Strong, adaptable hips support:
✔ Lower back health
✔ Knee and ankle alignment
✔ Pelvic stability
✔ Walking, running, lifting, rotating
✔ Getting up and down from the floor as we age
And yet, most people either:
• Avoid training their hips altogether
• Stretch them passively
• Or load them heavily without first building control
That’s where 90–90 work becomes a game-changer.
What Is the 90–90 Position?
The 90–90 position places both hips into internal and external rotation at the same time.
• Front leg = external rotation
• Back leg = internal rotation
This position:
• Exposes weak links
• Reveals asymmetries
• Challenges deep hip stabilizers
• Trains rotational control
And when we actively move in and out of this position — instead of just sitting there — we begin to teach the hips how to produce and control force.
Why Passive Stretching Isn’t Enough
Passive stretching:
• Relies on gravity or leverage
• Doesn’t create strength
• Often bypasses the nervous system
• Can temporarily increase range without stability
Your body is smart.
If it doesn’t feel safe or strong in a range of motion, it will tighten back up — no matter how much you stretch.
That’s why many people stretch daily and still feel:
• Tight
• Restricted
• Achey
• Unstable
Strength is what makes mobility stick.
How I Progress 90–90 Hip Strength With My Clients
I don’t jump straight into sitting upright and forcing the position. I meet the body where it’s at and build from there.
1️⃣ Assisted 90–90 — Lying Down
I often start clients lying on their back, feet wider than the mat.
From here:
• Windshield wipers side to side
• Knees gently drop in and out
This removes gravity, reduces tension, and lets the hips explore rotation safely.
Goal:
• Smooth control
• No forcing
• 5–10 reps
2️⃣ Seated 90–90 With Hands Behind
Next, we come upright into a seated 90–90 position, hands placed behind the body for support.
From here:
• Shift weight
• Explore rotation
• Stay tall through the spine
This adds a postural demand while still offering assistance.
3️⃣ Seated 90–90 — No Hands
Now the work begins.
Removing the hands means:
• The hips must stabilize
• The core must engage
• The nervous system wakes up
This is where people often realize how much strength they don’t yet have — and that’s a good thing.
4️⃣ Internal Rotation Lift (Back Foot)
From the 90–90 position:
• Keep the knee down
• Lift the back foot
This targets deep internal rotators of the hip — muscles that are often undertrained and essential for knee and pelvic health.
5–10 controlled reps.
5️⃣ External Rotation Lift (Knee Lift)
Now:
• Lift the knee of the front leg
• Maintain posture
• No leaning or cheating
This challenges the external rotators and stabilizers of the hip.
Slow. Intentional. Controlled.
6️⃣ Full Back Leg Lift
This is one of my favourites.
From 90–90:
• Lift the entire back leg off the ground
This requires:
• Deep hip strength
• Core integration
• Neuromuscular control
This isn’t about height — it’s about ownership.
7️⃣ Leg Swings From 90–90
Once strength is established:
• Swing the leg forward
• Swing it back
Now we’re integrating:
• Rotation
• Momentum
• Control
This bridges the gap between static strength and dynamic movement.
8️⃣ 90–90 Good Mornings
From the 90–90 position:
• Hinge forward
• Come back up
This strengthens:
• Hips
• Posterior chain
• Spinal stability
You can:
• Perform reps
• Or add a hold at the bottom
Both are powerful.
9️⃣ Coming Up From 90–90
One of the most functional progressions:
• Transitioning from the floor
• Standing up from 90–90
This trains real-life strength:
• Getting up
• Changing levels
• Moving through rotation under load
Why This Matters (Especially as We Age)
Strong hips:
• Reduce fall risk
• Protect the lower back
• Support daily movement
• Increase confidence
• Improve athletic performance
Passive flexibility without strength fades.
Active mobility builds resilience.
How I Program It
For most people:
• 5–10 reps per variation
• 2–3 variations per session
• Slow, controlled tempo
This can be:
• A warm-up
• A strength block
• A cool-down
• A standalone mobility session
The Takeaway
If your hips feel:
• Tight
• Weak
• Unstable
• Restricted
The answer isn’t more stretching.
It’s strength through range.
The 90–90 position isn’t just a stretch — it’s a training tool that teaches your body how to move, stabilize, and thrive in rotation.
Strong hips = a strong foundation.
And when you build strength from the inside out, your mobility doesn’t just improve — it lasts.
