Ruben Sandoval

Strong hips move better, feel better, and last longer. This 90/90 internal rotation work builds strength and control where most people are weakest — deep inside the hip joint.

1. 90/90 INTERNAL HIP ROTATION
Sit tall with in a 90/90 position. Rotate the back hip forward and back, keeping your chest upright and movement coming from the hips, not the lower back. Move slowly and with control for 6–8 reps to warm up and prepare the hips for deeper work.

2. 90/90 PASSIVE RANGE HOLDS
Lean your torso slightly back, rotating the back hip into internal rotation. Try to lift the back heel and shin—it shouldn’t move yet since you’re in your passive range (a position you can reach with assistance, not active muscle control). Slowly lean your torso and hip forward until the heel just begins to lift a sheet of paper off the floor (this is now your active range of motion). Hold for 5 seconds, lower with control, lean back, and repeat for 5 total reps.

3. 90/90 PASSIVE RANGE LIFTOFFS
Find the position where you can lift your heel slightly off the floor on your own, without leaning back. Lift back heel and shin just enough to clear a sheet of paper—holding each for 2 seconds before lowering with control. Perform 12 small, controlled lifts. Finish by leaning back into your deepest internal rotation and breathing calmly to relax.

Own your range, don’t borrow it. This will be surprisingly hard but your hips will thank you. The more control you build here, the stronger and more resilient your hips become!