90-90 Stretch for your Hip Flexors

90-90 Stretch for your Hip Flexors

This is a great hip mobility exercise if you want to help release your hip flexors or get more from your squats or other power-lifting and Olympic lifts. Watch the video below to learn the details of how to do perform the 90-90 hip stretch.

Learn more from Rick Kaselj Unlock Your Hip Flexors

90-90 Heel Lift Hip Stretch

  • You will start in a lunge with your front knee, ankle and hip at 90-degree angles each.
  • The back leg should also be in a 90-degree angle starting from the hip to the knee and the knee to the ankle.
  • On the front leg you want the hip and knee in straight alignment with the front foot.
  • Also keep your back leg and foot in a straight alignment.
  • Next you will do the heel lift portion. Reach back with your same side arm as back leg. Grab the front of your foot and pull it up towards your glutes. The pulling up of the back leg isolates the front of the thigh targeting the hip flexor. If lifting the back leg is too intense at first just lower the back leg and start with a regular 90 90 hip stretch.
  • Now contract your core and stretch your hips forward by tightening your glutes and doing a pelvic tilt. This is the position to help release your hips.

And there you have it, the 90-90 stretch. I recommend using this stretch on a daily basis pre-workout or just to loosen your hips at the end of the day. You will want to do 2-3 sets of a 20 second hold on each side. Alternate sides each time allowing the other side some rest in-between sets. 

If you want to learn more from Rick Kaselj about how to stretch and strengthen your hip flexors you can get his program here at Unlock your Hip Flexor by Rick Kaselj.


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The reader of this article should exercise all precautions before following any of the exercises from this article and website. It is advised that you consult a medical professional to avoid any problems before doing the exercises. The responsibility lies solely with the reader and not with the site or the writer.

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