Split-Stance 90/90 ER Holds
Split-Stance 90/90 ER Holds is a unilateral mobility exercise training the hip across the transverse plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip
Demo video
01
How to perform it
- 1Sit in a 90/90 hip position and hold the external rotation end range for a sustained period on each side. This isometric hold builds hip external rotator endurance and reinforces end-range control. Breathe normally and maintain upright posture through the hold.
02
Training profile
Fascial lines
Joints
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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