Unlock Your Hips: Why the 90/90 Drill is a Game-Changer for Mobility
- Admin
- 12 minutes ago
- 2 min read
When was the last time you thought about your hip mobility?
If you’re like most people, probably not that often. That is until stiffness, back pain, or a niggling knee issue makes you take notice.
The truth is, your hips play a huge role in how your entire body moves. When they’re stiff or restricted, the strain doesn’t just stay there. It gets passed along the chain, often showing up as lower back tension or knee discomfort. Over time, limited hip mobility can even impact how long your hips stay healthy and pain-free.
That’s where the 90/90 hip mobility drill comes in.
Why Tight Hips Cause Bigger Problems
Your hips are designed for movement, they rotate, flex, extend, and carry much of your body’s workload. But hours of sitting, repetitive training, or simply not giving them enough attention can cause them to tighten up.
Here’s what often happens when that stiffness sets in:
Lower back issues – If your hips don’t move well, your spine has to pick up the slack, leading to discomfort and increased strain.
Knee pain – Limited hip rotation can cause your knees to track awkwardly during walking, running, or lifting.
Reduced longevity – Healthy, mobile hips are crucial for staying active and independent as you age.
Keeping your hips moving freely is one of the best long-term investments you can make for your body.
The Power of the 90/90 Drill
The 90/90 hip mobility drill is simple but incredibly effective. By sitting with both legs bent at 90 degrees (one in front, one behind), you can target both internal and external hip rotation, the two ranges of motion that are often most neglected.
Practicing this drill regularly helps you:
✅ Release tightness through the hips
✅ Improve hip rotation for smoother movement
✅ Ease pressure on the back and knees
✅ Build strong, mobile hips for long-term health
And the best part? You don’t need any fancy equipment, just a little space on the floor.
Ready to Give It a Go?
I’ve put together a step-by-step video tutorial walking you through how to do the 90/90 drill properly and how to get the most out of it.
If you’ve been struggling with stiff hips, recurring back pain, or knees that don’t feel quite right, this is a great place to start.
Take Care of Your Body Now
Hip mobility isn’t just about feeling looser, it’s about protecting your joints, moving better, and setting yourself up for long-term health. The 90/90 drill is one of my favourite tools for keeping hips strong and mobile, and it only takes a few minutes a day.
If you’d like more personalised help with your hips, back, or knees, that’s exactly what I do in the clinic, assessing what’s really going on and creating a treatment plan to get you moving pain-free again.
Take care of your hips today, your body will thank you tomorrow.
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