Legs · Bodyweight
90 to 90 Lean
How to do the 90 to 90 lean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor in the 90/90 position with your front leg bent 90 degrees in front and your back leg bent 90 degrees to the side. Keeping your chest tall, lean your torso forward over your front shin until you feel a stretch deep in the front hip and glute. Hold, then switch sides.
- 1Feel the stretch deep in the front hip and glute
- 2Keep your chest tall as you lean forward over the shin
- 3Sit evenly through both sit bones
Common mistakes
- Do not round your back to reach further forward
- Avoid letting your front knee lift off the floor
- Do not force the position; ease into the stretch
Muscles worked
The 90 to 90 lean mainly works the glutes, with the hip flexors, external rotators, and adductors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- External RotatorsSupport
- AdductorsSupport
- Lower BackMinor
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
- Internal RotatorsMinor
Kovo programs the 90 to 90 lean for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.