90/90 Stretch: Where You Should Feel It and Why

Where Should You Feel 90/90 Stretch?

The 90/90 stretch primarily targets external rotation in the lead hip and internal rotation in the trail hip, with sensations felt deeply in the glutes and posterior hip capsule of the front leg, and the inner thigh, groin, and lateral hip of the back leg.

Understanding the 90/90 Stretch

The 90/90 stretch is a foundational mobility exercise designed to improve hip internal and external rotation, crucial for overall hip health, athletic performance, and injury prevention. It involves positioning both hips at approximately 90-degree angles of flexion, with the lead leg externally rotated and the trail leg internally rotated. The specific sensations you feel will depend on which hip is currently being emphasized and your individual hip mobility limitations.

Primary Target Areas for the Lead Hip (External Rotation)

When performing the 90/90 stretch, the leg positioned in front, with the knee bent at 90 degrees and the shin parallel (or close to parallel) to the torso, is the lead hip. This hip is primarily in external rotation.

• Deep Gluteal Muscles: You should feel a stretch deep within the gluteal region, specifically targeting muscles like the piriformis, gemelli, obturators, and quadratus femoris. These are often referred to as the deep hip rotators. This sensation will typically be felt in the buttock area of the front leg, close to the hip joint.
• Posterior Hip Capsule: As you lean forward or increase the external rotation, you may feel a stretch in the posterior aspect of the hip joint capsule. This is a deeper, less muscular sensation, indicating an increase in range of motion at the joint level.
• Gluteus Medius and Minimus: Depending on the exact angle and your individual anatomy, you might also feel a stretch higher up on the side of the hip, targeting the gluteus medius and minimus, which also assist in external rotation and hip abduction.

Primary Target Areas for the Trail Hip (Internal Rotation)

The leg positioned behind you, with the knee bent at 90 degrees and the shin perpendicular to the torso, is the trail hip. This hip is primarily in internal rotation.

• Inner Thigh/Groin (Adductors): You should feel a stretch along the inner thigh and groin region of the trail leg. This targets the adductor muscle group (adductor magnus, longus, brevis, pectineus, gracilis), which are stretched as the hip moves into internal rotation and abduction.
• Lateral Hip/Outer Thigh (TFL/IT Band): Depending on your mobility, you might also feel a stretch along the lateral aspect of the trail hip, potentially involving the tensor fasciae latae (TFL) and the iliotibial band (IT band). This occurs as the hip is internally rotated and slightly abducted relative to the torso.
• Anterior/Medial Hip Capsule: A deeper sensation might be felt in the anterior or medial hip capsule of the trail leg, indicating a stretch of the joint capsule components that limit internal rotation.

Common Sensations and What They Mean

• Deep, Satisfying Stretch: A deep, slightly intense but non-painful stretch in the areas mentioned above (glutes/deep rotators for the front leg, inner thigh/lateral hip for the back leg) is normal and desired.
• Mild Discomfort at End Range: It's common to feel mild discomfort at the end range of motion, but it should never be sharp, pinching, or radiating pain.
• Symmetry Differences: It's very common to feel the stretch differently on each side due to natural asymmetries in hip mobility.

When Not to Feel It (And What to Do)

While the 90/90 stretch is highly beneficial, certain sensations indicate improper form or potential issues:

• Knee Pain: You should never feel pain in your knees during this stretch. If you do, it might be due to:
  • Excessive pressure: Place padding under your knees or ankles.
  • Incorrect angle: Adjust the angle of your shin or foot to alleviate stress on the knee joint.
  • Pre-existing knee issues: Consult a professional if pain persists.
• Sharp, Pinching Pain in the Hip Joint: This could indicate hip impingement (FAI) or other joint-related issues. If you experience sharp, localized pain, immediately ease out of the stretch and consult a physiotherapist or medical professional.
• Only Feeling it in the Lower Back: If you're primarily feeling the stretch in your lower back, it indicates that your pelvis is compensating for a lack of hip mobility. Focus on maintaining a neutral spine and initiating the movement from the hips, not the lumbar spine. A slight anterior pelvic tilt can help target the hip more effectively for the lead leg.
• Numbness or Tingling: This could indicate nerve impingement. Stop immediately and seek professional advice.

Optimizing Your 90/90 Stretch for Specific Goals

The direction of your lean can emphasize different aspects of the stretch:

• Leaning Forward Over the Lead Leg: This increases the stretch on the external rotators and posterior capsule of the lead hip. Focus on maintaining a long spine and hinging from the hips, not rounding the back.
• Maintaining an Upright Torso: Staying upright places more emphasis on the internal rotation of the trail hip and the general mobility requirements of both hips simultaneously.
• Leaning Towards the Trail Leg: While less common, leaning towards the trail leg can increase the stretch on the adductors and internal rotators of the trail hip.

Anatomical Considerations and Biomechanics

The hip is a ball-and-socket joint, allowing for a wide range of motion, including flexion, extension, abduction, adduction, internal rotation, and external rotation. The 90/90 stretch specifically targets the rotational capacities. Tightness in the deep hip rotators (piriformis, etc.) can limit external rotation, while tightness in the adductors and certain aspects of the hip capsule can limit internal rotation. Improving these ranges of motion is vital for activities like squatting, lunging, running, and even sitting comfortably.

Conclusion and Best Practices

The 90/90 stretch is a powerful tool for enhancing hip mobility. By understanding where you should feel the stretch—deep in the glutes and posterior hip of the front leg, and in the inner thigh and lateral hip of the back leg—you can ensure you are performing the exercise effectively and safely. Always prioritize proper form over depth, listen to your body, and never push into sharp or pinching pain. Consistent, gentle practice will yield the best results for improved hip health and function.