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More and more people are looking for training methods that improve performance without generating excessive impact. He 90-90 training It is positioned as one of the most recommended techniques to improve the hip mobilitythe stability and prevent injuries.
This is an approach accessible to all levels. Both those who are beginning to train and advanced athletes can benefit from this methodology. Their movements, based on corrective exercisesoptimize joint control and promote better posture.
What is 90-90 training?
He 90-90 training It is a practice focused on specific work on the hip joint. It gets its name from the base position of the exercise: one front leg bent at a 90° angle, and the back leg also at 90°, forming an external angle.
This position allows you to actively work on hip mobilityboth in internal and external rotation. Through different progressions, movements are integrated that improve joint range, strengthen stabilizing muscles and optimize neuromuscular control.
Origin of 90-90 training
This method was born within the field of physiotherapy and functional mobility. Its goal is to restore limited movement patterns. Today, it is an essential part of corrective exercises and functional training in gyms and sports centers.
The approach of 90-90 training is to restore and improve joint capabilities. This facilitates more efficient movements in other exercises such as squats, lunges and deadlifts.
Why is it so recommended?
The main reason is its preventive approach. Helps correct decompensations and imbalances before they cause injury. Plus, no equipment is needed to get started, making it convenient and accessible.
Its usefulness goes beyond aesthetics. This type of work generates a solid foundation that improves your performance in any physical discipline.
Benefits of 90-90 training
The results of applying the 90-90 training They are regularly evident within a few weeks. These are some of its main benefits:
Improves hip mobility
The hip mobility It is essential to perform many exercises with correct technique. When the hip has limited range, other areas such as the spine or knees compensate for the effort. This causes discomfort or possible injuries.
The 90-90 allows you to work on internal and external rotation in a specific way. Thus, fluidity and freedom of movement are gained.
Increases stability
A mobile and strong hip allows greater stability in complex movements. This positively impacts overall strength, balance and posture.
He 90-90 training Activates deep muscles, such as the hip rotators and gluteus medius. These stabilize the pelvis during walking, running, or lifting weights.
Corrects muscle imbalances
Many imbalances arise from too much sitting or unbalanced workouts. The corrective exercises like 90-90, they work on those weak points that are not addressed in traditional routines.
Additionally, this training helps improve body symmetry and reduce overload in certain areas.
Improve posture and technique
with a better hip mobility and more stabilityyour body can maintain more aligned postures. This translates into greater efficiency when training and less fatigue.
He 90-90 training It is ideal to include in warm-ups or daily mobility sessions. Improves the execution of exercises such as deadlifts, squats or lunges.
How is the 90-90 training done?
Although there are many variations, the basis of the training is based on a specific posture:
- Sit on the floor.
- Bend your front leg with your knee forward at a 90° angle.
- Place your back leg to the side, also at 90°.
- Keep your spine straight and activate your muscles.
From this position, you can perform several movements:
- Tilts of the torso towards the front leg.
- Hip turns to the other side (changes sides without using hands).
- Elevation of the knee or foot without moving the trunk.
Each variation has a specific objective: improve range, control movement or strengthen the area.
Tips to get started
- Keep your breathing fluid during each repetition.
- Use a mat or support if you feel discomfort when sitting.
- Don’t force mobility. Advance according to your level.
- Be consistent. Repeat the exercise at least three times a week.
Over time, your body will adapt and you will notice improvements in performing other exercises.
Who can practice this type of training?
He 90-90 training It is suitable for everyone. No previous experience or advanced physical condition is necessary.
It is ideal for:
- People with stiffness in the hip or pelvis.
- Those who want to improve their technique when training.
- Athletes looking for more stability and control.
- Practitioners of yoga, pilates or calisthenics.
- Older adults who want to maintain their functional independence.
He 90-90 training not only improves hip mobilityalso strengthens, corrects and stabilizes. By practicing it regularly, your body will feel freer, stronger and more balanced.
This is not an exclusive method for physiotherapists or athletes. It is a valuable tool for anyone who wants to move better and avoid injuries.
Incorporate these corrective exercises It will make a difference in your routine. Start today and feel the changes in your body. Consistency is the key to achieving it.
