Legs · Bodyweight
Dynamic 90 90 Hip Twist
How to do the dynamic 90 90 hip twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit on the floor with both knees bent at 90 degrees, one shin in front and one out to the side. Keeping your chest tall, rotate both knees across to the other side so the positions swap, then twist back. Flow side to side to open up the hips.
- 1A rotation and stretch deep in your hip sockets as the knees swap sides
- 2Your spine staying tall rather than collapsing
- 3Your inner thigh and outer hip opening on each side
Common mistakes
- Rounding your back to drop the knees over
- Forcing the range past a comfortable stretch
- Rushing instead of controlling each rotation
Muscles worked
The dynamic 90 90 hip twist mainly works the hip flexors, with the glutes, adductors, lower abs, obliques, and external rotators assisting.
- Hip FlexorsPrimary
- GlutesSupport
- AdductorsSupport
- Lower AbsSupport
- ObliquesSupport
- External RotatorsSupport
- Lower BackMinor
- Upper AbsMinor
- QuadsMinor
- HamstringsMinor
- Internal RotatorsMinor
Kovo programs the dynamic 90 90 hip twist 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.