90/90 Hip Flow primarily works the hips. It is categorized as a mobility movement and uses Exercise mat.
- Primary muscles
- hips
- Equipment
- Exercise mat
- Movement pattern
- mobility
- Catalog difficulty
- 1 of 5
How to do 90/90 Hip Flow
- Both knees at 90°, sit tall
- Rotate slowly side to side with breath
Common mistakes
- Rushing the transition — slow is the work
Muscles worked
The primary catalog target is hips. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Deep Squat Hold (Supported) · Leg Swings · Half Kneeling Adductor Stretch · Seated Straddle Stretch · Shin Box Get Up
Put 90/90 Hip Flow into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.