Hip Openers
A pair of positions that open the hips from different angles — the 90/90 for rotation, the couch stretch for the hip flexors.
Also called: 90/90 stretch, couch stretch, hip opener, hip flexor stretch, hips & glutes mobility flow, hips & glutes mobility
Setup
For 90/90: sit with both knees bent to 90 degrees, one leg in front and one to the side. For the couch stretch: kneel with your back leg propped up behind you against a wall or couch.
How to do Hip Openers
- In the 90/90 position, sit tall and lean gently forward over the front leg.
- Hold, breathing steadily, then switch the legs to face the other direction.
- In the couch stretch, keep your torso upright and gently press the hips forward.
- Hold, then switch sides.
Coach's notes
Move into each position slowly and back off if you feel pinching rather than stretching.
Hip Openers muscles worked
Hip Openers work the hips and hip flexors.
Pairs well with
Hip Circles
Drawing slow circles with one knee from standing - takes the hip through its full range to warm it up and keep it moving well for running.
Child's Pose
A resting stretch that releases the lower back, hips, and shoulders.
Dead Bug
Lowering opposite arm and leg from your back while the trunk stays rigid — anti-extension core control with zero spinal stress.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.
Illustrations: Exercise data by RepDB (repdb.co)