90/90 Hip Opener for Better, Smoother Squats
Stretch and Move Series | Part 1
If you’ve ever dropped into a squat and felt your hips screaming, “Nope, not today,” you’re not alone.
Tight hips are one of the most common mobility issues holding people back from deeper, smoother squats and more controlled lunges. Whether you're a seasoned lifter or just getting into the groove of fitness, restricted hip mobility can stall your progress and increase your risk of injury.
That’s where the 90/90 Hip Opener comes in—a deceptively simple but powerful stretch that can unlock your hips, improve your range of motion, and make squats and lunges feel way less like punishment.
And the best part? No equipment. No excuses. Just you, the floor, and a little intentional movement.
Why Hip Mobility Matters
Your hips are the powerhouse of your lower body. When they’re locked up, everything downstream—from your knees to your ankles—has to compensate. That’s a fast track to bad form, nagging pain, and frustrating plateaus.
Whether you're aiming for a heavy squat PR or just want to move better in daily life, increasing hip mobility is non-negotiable.
Enter the 90/90 Hip Opener.
What Is the 90/90 Hip Opener?
This movement targets internal and external hip rotation—two components of mobility that most gym goers neglect. By working both hips simultaneously in different ranges, the 90/90 drill helps balance the body, enhance glute activation, and prepare your joints for squats, lunges, deadlifts, and even walking or running.
It’s a staple in mobility routines for good reason. Think of it as joint nourishment for your hips.
Common Mistakes to Avoid
Even a basic move like this can be done wrong—and that limits the benefit.
Poor setup: If your hips and knees aren’t at 90-degree angles, the stretch won’t hit the right spots.
Floating knees: Not pressing the inside knee down misses a critical part of the rotation.
Shifting feet: Keep your feet rooted! Let the knees do the work, not the ankles.
Being mindful of these details ensures you’re getting the most out of every rep.
How To Do the 90/90 Hip Opener
Start Position
Sit upright on the floor.
Position your front leg with the hip and knee both bent at 90 degrees.
Your rear leg should also be bent at a 90-degree angle behind you.
Keep your torso tall and supported with your hands behind you.
Movement Steps
With feet planted firmly in place, rotate both knees to the opposite side like windshield wipers. Do not lift or shuffle your feet.
Press the inside knee of the trailing leg down toward the ground. This may feel tight at first—that’s okay.
Lean your chest forward over the outside knee to deepen the stretch through the glutes. Hands can come off the ground here if you have the balance.
Return hands behind you, and repeat the movement to the other side.
To Make it Harder
Lift your hands off the ground and maintain an upright torso as you rotate from side to side. This challenges your core and control even more.
The FitNKC Demo
Want to see the 90/90 Hip Opener in action? Check out our complimentary Instagram post below where Josh breaks it down, demos it cleanly, and calls out common mistakes.
When to Use the 90/90 Drill
This move is great:
As part of your warm-up before lower-body lifts
In your cooldown to help restore mobility
On rest days as part of a recovery routine
Or even as a midday mobility snack if you’ve been stuck at a desk
Aim for 1–2 minutes per side, flowing back and forth with control.
What You’ll Notice Over Time
Stick with it, and you’ll start to notice:
Deeper, more natural squats
Reduced tension in your hip flexors and glutes
Smoother transitions between movements like lunges or step-ups
Less lower back and knee strain during workouts
Consistency is key. Like any mobility work, the 90/90 pays off when you commit to it regularly, not just when you feel tight.
