Hip, Phase 2 · Exercise 1 of 4 HP-2 #1

90/90 Hip Rotation Drill

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Work on hip internal rotation

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 10 slow reps each side

You needA mat or carpeted floor

Demonstration video: 90-90 Rotations (The Barbell Physio). Follow the steps on this page if the video differs.

Photos

90/90 Hip Rotation: Starting 90/90 position — Starting 90/90 position

90/90 Hip Rotation: Rotated to the other side — Rotated to the other side

Why it helps

After a crash, the impact-side hip often loses the ability to turn inward. This drill works on that motion. Hip internal rotation is needed for walking, climbing stairs, and turning your body.

How to do it

Sit on the floor. Set one leg in front of you bent 90 degrees, shin parallel to your body. Set the other leg out to the side bent 90 degrees, shin behind you.
Both knees bent 90 degrees. This is the "90/90" position. Sit up tall.
Slowly rotate your whole body to the OTHER side. The back leg comes through and becomes the front leg, and the front leg becomes the back.
Your hips and knees pivot together on the floor. Use your hands behind you for balance.
Pause for 2 seconds in the new position. Then slowly rotate back to start. Do 10 reps.

Too hard? Try this

Use a small folded towel under the buttock that wants to lift off the floor. Or do half the rotation only.

Too easy? Try this

Try to keep both knees on the floor the whole way. Or hold the end position for 5 seconds.

Common mistakes

Your knees lift far off the floor.
You rotate from your back instead of your hips.
You bounce or move too fast.

You should feel

Stretch in the inside or outside of the hip as you rotate.
Hips doing the work, NOT the back.

You should not feel

Sharp groin pain.
Knee pain on either knee.
Low back pain.

Stop right away if

Sharp groin pain.
Hip clicking or catching.
Knee pain that does NOT stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program