How to do the 90/90 Hip Switch
Step by step
- Sit on the floor with one leg bent in front at 90 degrees and the other bent to the side at 90 degrees.
- Sit tall with both knees roughly in line and hands lightly on the floor for support.
- Rotate both knees over to the other side, switching which leg is front and which is back.
- Move smoothly from side to side, keeping your chest tall.
The thing people get wrong
Let the movement come from your hips rotating, not your back - stay upright and go only as far as your hips comfortably allow.
Coaching cue
Lift both knees just enough to clear the floor and control the switch instead of flopping over.
Make it easier or harder
- Easier: Sit on a folded towel and use your hands to help lift the knees across.
- Harder: Do the switch with your hands off the floor.
Muscles worked
- Primary: Hips, Glutes
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.