90/90 Hip Stand-Up

 

The 90/90 hip stand-up is an excellent exercise for training both hip mobility and strength, while at the same time promoting proper posture and core control.

 

Sitting in the 90/90 position helps to ‘lock’ your low back, making it more difficult to round your spine; this facilitates a hip hinge motion as the body presses up on the knees. The hip/hinge movement engages your glutes and core.

How to perform:

  • Sit with one leg turned out and bent in front of the body, the other leg turned in and bent to side/back. If you are having troubles sitting on the floor, try sitting on a yoga block to decrease the angle of your hip joints and allow for better posture.
  • Sit with both sit bones on floor, spine long and abdominals engaged. Cross arms in front of your body or held a weight to your chest for added challenge.
  • Hinge your body forward, keeping length through your spine; at the same time, drive your knees down into the floor and use your glutes to press onto your knees, pressing your hips forward and growing tall up through the top of your head.
  • To return to the floor, hinge forward from your hips, reaching back through your sitting bones and control the movement as you return to the floor.
  • Your core is engaged throughout.

Recipe of the Week:

Lemon Shallot Vinaigrette will likely become your new go-to salad dressing. Its flavor is light, bright and a little tangy. Try it tossed on a simple salad of butter lettuce and fresh herbs.

Quote of the Week:

“Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.”

  • Francesca Reigler

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