Legs · Bodyweight
90 to 90 Switch
How to do the 90 to 90 switch, 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
- Rotation
- Mechanic
- Isolation
How to do it
Sit on the floor with one leg bent in front at 90 degrees and the other bent out to the side at 90 degrees. Rotate at the hips to swivel both knees across to the opposite side, switching the front and back legs while keeping your chest tall.
- 1Rotation working through both hip joints
- 2A stretch in the outer hip of the front leg and inner hip of the back leg
- 3Your torso staying upright as the legs switch
Common mistakes
- Rounding your back or slumping as you rotate
- Forcing the knees down with your hands
- Rushing the switch instead of moving with control
Muscles worked
The 90 to 90 switch mainly works the glutes, with the adductors, lower back, obliques, external rotators, and hip flexors assisting.
- GlutesPrimary
- AdductorsSupport
- Lower BackSupport
- ObliquesSupport
- External RotatorsSupport
- Hip FlexorsSupport
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
- Internal RotatorsMinor
Kovo programs the 90 to 90 switch 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.