Zirv Fitness
Strength exercise

Hip Opener (90/90)

How to do it

  1. Sit on the floor with the front leg bent to 90 degrees in front of the hips and the back leg bent to 90 degrees behind the hips.
  2. Keep both sit bones grounded and the chest tall over the front shin to start each rep.
  3. Drive through the front hip and rotate the knees together to switch the shin positions to the opposite side, working the gluteus maximus and adductors through the turn.
  4. Keep the movement controlled through the transition rather than falling from side to side.
  5. Exhale as the knees pass through the center and inhale as the new front leg settles at 90 degrees.
  6. Repeat for the prescribed reps, resetting a tall spine before every switch to avoid rounding the lower back.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
AdductorsGroup of inner thigh muscles responsible for bringing the legs together. All Adductors exercises

Related Glutes exercises

Kettlebell Sumo SquatLateral LungeSumo Squat90/90 Hip StretchA-SkipArch Body Hold
Type
Strength
Primary muscles
Gluteus Maximus, Adductors
Measured in
Reps and weight