90/90 Knee Lift

90/90 KNEE LIFT

The 90/90 knee lift exercise is used to increase hip internal rotation. Start by sitting on the floor with your front hip flexed to 90 degrees and knee bent to 90 degrees. Keep the trail leg in neutral hip alignment and bend the knee to 90 degrees and use the opposite arm to support the upper body. Keep the trail leg’s knee pinned to the ground and rotate the hip into internal rotation by lifting your foot and ankle towards the ceiling. Hold your end range position for up to 5 seconds before slowly returning to the starting position.

Muscles involved:

• Gluteus minimus

• Anterior fibers gluteus medius

• Hip adductors

  • adductor brevis

  • adductor longus

  • adductor magnus

• Pectineus

• Tensor fascia latae (TFL)

Related conditions:

• internal snapping hip syndrome

• functional hip impingement

• hip hypomobility

• hip bursitis

Exercise videos