SHIFT Fit
Seated 90 90 hip rotation
Seated 90 90 hip rotation: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit with both knees bent to one side.
- Rotate both knees towards the other side. Use hands for support as needed.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Use hands for support as needed.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 1 set × 5 reps per side. | mat |
| intermediate | 2 sets × 5 reps per side; 45s rest between sets. | mat |
| intermediate | 2 sets × 8 reps per side; 60s rest between sets. | mat |
| intermediate | 1 set × 8 reps per side. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Pressing on the knee; twisting the pelvis; forcing the hip into the position. Exercise check: Use hands for support as needed.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.