Seated 90/90 ER/IR Hip Switches
Seated 90/90 ER/IR Hip Switches is a mobility exercise training the hip and pelvis across the frontal and transverse planes, using Bodyweight.
- Laterality
- Unilateral or Bilateral
- Planes
- Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Pelvis
Demo video
01
How to perform it
- 1Sit in a 90/90 hip position. Transition between full external rotation on one side to full internal rotation on the other by shifting your weight and rotating your pelvis. This improves active hip IR and ER range and is a staple drill for lower body mobility prep.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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