Legs · Bodyweight
90 to 90 Stretch
How to do the 90 to 90 stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit on the floor with one leg bent in front of you at 90 degrees (shin across) and the other leg bent at 90 degrees out to the side. Keeping your spine tall, hinge forward over the front shin to stretch the glute, then sit up and rotate your hips to switch sides.
- 1A deep stretch through the glute and outer hip of the front leg
- 2Your spine staying long as you hinge forward
- 3Both sit bones grounded and hips opening with each rep
Common mistakes
- Rounding your back instead of hinging from the hips
- Forcing the back knee down past comfort
- Rushing the rotation between sides
Muscles worked
The 90 to 90 stretch mainly works the glutes, with the external rotators, adductors, and hip flexors assisting.
- GlutesPrimary
- External RotatorsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- ObliquesMinor
- HamstringsMinor
- Internal RotatorsMinor
Kovo programs the 90 to 90 stretch for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the barbell hip thrust
- How to do the cable kickbacks
- How to do the curtsy lunge
- How to do the barbell deadlift
- How to do the resistance band glute bridges
- How to do the machine hip abduction
Last reviewed June 2026.