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90-90 active stretch (external rotation)

Come into a 90-90 position so your front knee is roughly in line with your hip and the leg is bent at about a 90 degree angle, and your back leg is roughly in line with your hips and also bent at a 90-degree angle.

From here, square your hips as much as you can, then actively press your front knee towards the floor. Maintaining that active push into the floor, keep your back flat and lower towards the front leg for a count of 5 seconds, going as low as feels comfortable, then hold the end point for 5 seconds.

After 5 seconds, come out of the stretch and release the engagement of the front leg, take a breather then press that knee into the floor again, actively maintaining that engagement as you repeat the exercise.