Legs · Bodyweight
Hip Rotations 9090 With Extension
How to do the hip rotations 9090 with extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start in a 90/90 position and rise into a kneeling lunge on one side, extending the hips. Return to starting position and repeat.
- 1Move from a 90/90 seated position into a kneeling lunge so you feel a deep activation through your glutes and hip rotators
- 2Squeeze the glute of your trailing leg as you extend your hips to feel them opening and stretching
- 3Keep your chest tall and core engaged so the rotation feels smooth and stable
Common mistakes
- Don't twist your knees or force the range of motion, stop before you feel any discomfort
- Avoid rushing through the movement; take your time to control the rotation
- Don't lean back or collapse your chest; stay upright and balanced
Muscles worked
The hip rotations 9090 with extension mainly works the glutes, with the quads, lower abs, and hamstrings assisting.
- GlutesPrimary
- QuadsSupport
- Lower AbsSupport
- HamstringsSupport
Kovo programs the hip rotations 9090 with extension 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
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- 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.