Legs · Bodyweight
Hip Rotations 9090
How to do the hip rotations 9090, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Accessory
How to do it
Sit with legs in a 90/90 position and rotate the hips to switch sides. Focus on smooth and controlled transitions.
- 1Sit in the 90/90 position and slowly rotate your knees from one side to the other; you should feel your hips rotating and your glutes stretching
- 2Keep your torso upright and core engaged to feel a deep, controlled rotation in your hips
- 3Move slowly through your available range, exploring the rotation without forcing it
Common mistakes
- Don't force your knees or ankles into uncomfortable angles, stop if you feel pain
- Avoid slumping or leaning to compensate for tightness in your hips
- Don't use momentum; the motion should be smooth and deliberate
Muscles worked
The hip rotations 9090 mainly works the glutes, with the quads, lower abs, and hamstrings assisting.
- GlutesPrimary
- QuadsSupport
- Lower AbsSupport
- HamstringsSupport
Kovo programs the hip rotations 9090 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 April 2026.