90 90 Stretch
This stretching exercise primarily targets your gluteal muscles and improves the mobility of your hips and knees. It is especially suitable for beginners in calisthenics and requires no additional equipment.
Necessary equipment
90 90 Stretch - the correct execution
- Sit up straight
- Place both legs in front of you with a knee angle of about 90 degrees
- Support yourself with your hands behind your body
- Tilt both legs to the side so that one knee is approximately at the other sole of the foot
- Keep your upper body as upright as possible
- Tilt your legs to the other side
The exercise 90 90 Stretch is intended to be used as a mobility, warm up exercise.
Which muscles are trained by 90 90 Stretch?
Primary trained muscles for 90 90 Stretch
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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Alternative variants of 90 90 Stretch:
90 90 + Lift Off
This exercise primarily aims to improve the flexibility and mobility of your hips. It particularly targets your hip flexors and glutes, promoting better flexibility and strength.
Necessary equipment
90 90 + Lift Off - the correct execution
- Sit up straight
- Place both legs in front of you with a knee angle of about 90 degrees
- Place your feet as far apart as possible
- Extend your arms forward
- Tilt both legs to the side so that your knees and hips are at a 90 degree angle
- Keep your body straight and maximally upright
- Activate your glute, extend your hips and go up on your knees
- Slowly lower yourself back into the 90 90 seat
- Tilt the legs to the other side
90 90 Good Mornings lvl 1
This exercise enhances the flexibility of your hamstrings and simultaneously strengthens your lower back. It is the perfect introduction for gradually transitioning to more challenging exercises, such as split variations.
Necessary equipment
90 90 Good Mornings lvl 1 - the correct execution
- Start in the 90 90 seat
- Cross your hands in front of your chest
- The elbows point towards the floor
- Bend your hips and touch the floor with your elbows
- Keep your upper body as upright as possible during the exercise
Similar exercises to 90 90 Stretch
Hip Circles
Hip circles are a simple mobility exercise in which the hips are moved in a circular motion to improve flexibility and range of motion in the hip area. This exercise activates the muscles of the lower back, hips, and abs, and helps to distribute joint fluid, leading to better hip mobility and injury prevention.
Hip circles are ideal as a warm-up exercise before physical activities or as part of a mobility routine, as they gently guide the hip joints through their full range of motion.
Bird Dog
The bird dog exercise is a bodyweight exercise that specifically trains core stability and coordination. In this exercise, the right arm and left leg, as well as the left arm and right leg, are alternately extended while keeping the core stable. This exercise improves balance and enhances control of the body's center, which is especially important for maintaining a healthy posture and preventing back pain. Since it can be performed without equipment, it's also ideal for home workouts. This exercise is particularly suitable for beginners, as it is relatively simple to perform yet still effective.
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