Split-Stance 90/90 ER/IR Holds

Split-Stance 90/90 ER/IR Holds is a unilateral mobility exercise training the hip, shoulder, and pelvis across the frontal and transverse planes, using Bodyweight.

Laterality: Unilateral
Planes: Frontal · Transverse
Equipment: Bodyweight
Primary joints: Hip · Shoulder · Pelvis

Demo video

How to perform it

1Back leg and front leg should face forward the entire time.
2Ball thrown so athlete has to catch it on the way down.
3Follow through over front leg.
4Don't let lower half move.

Training profile

Fascial lines

Spiral LineSPL Deep Front LineDFL Deep Back Arm LineDBAL Superficial Back Arm LineBAL

Joints

Hip Shoulder Pelvis

Focus detail: Glenohumeral

Plane of motion

Frontal Transverse

Training intent

MobilityRehab

Motor Control

Stability

Strength

Power

Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

Explore the library

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.

All Bodyweight exercises Frontal-plane drills Transverse-plane drills Spiral Line training Deep Front Line training Deep Back Arm Line training Superficial Back Arm Line training Hip exercises Shoulder exercises Pelvis exercises