Dynamic 90 90 Hip Twist

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, spaced wider than shoulder-width apart.
2. Place your hands on the floor behind your hips for support, keeping your chest tall and shoulders back.
3. Position your legs so that when you rotate, both knees can form 90-degree angles on the floor.

How to do it

1. Exhale as you slowly rotate both knees to the right, aiming to touch the floor with the inside of your left knee and the outside of your right knee.
2. Inhale as you rotate your knees back through the center position, keeping your heels pinned to the floor.
3. Exhale and repeat the movement to the left side, maintaining a controlled 2-second tempo for each rotation.
4. Continue alternating sides for the desired number of repetitions.

Form checklist

• Keep your heels glued to the floor to act as a pivot point.
• Maintain a 90-degree angle at both the knees and the hips throughout the movement.
• Keep your torso as upright as possible rather than leaning heavily into your hands.
• Ensure your knees move in sync rather than one leg lagging behind the other.

Pro tips

• Focus on driving the 'trailing' knee (the one rotating inward) toward the floor to maximize internal hip rotation.
• To increase oblique activation, actively pull your ribcage toward your opposite hip as you reach the end of the rotation.

Make it harder

• Remove your hand support and hold your arms out in front of your chest to force the core to stabilize the torso.
• At the end of each rotation, drive your hips forward and lift your glutes off the floor into a kneeling position.

Frequently asked

What muscles does the dynamic 90 90 hip twist work?

The dynamic 90 90 hip twist primarily targets the abs, glutes, and obliques, and also works the hamstrings, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the dynamic 90 90 hip twist?

The dynamic 90 90 hip twist requires no equipment — just your body weight.

Is the dynamic 90 90 hip twist good for beginners?

The dynamic 90 90 hip twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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