90/90 Hip Switches

Step 1. Sit on the floor with one leg bent at 90 degrees in front of you and the other leg bent at 90 degrees out to the side, so that the rear shin is parallel to the front shin. Keep your torso upright and, if possible, your hands off the floor.

Step 2. Rotate both knees over to the other side so that the legs swap positions and you arrive in the same 90/90 position facing the opposite way. Move slowly and under control, keeping the feet in contact with the floor, and alternate sides for the desired number of repetitions.

Step 3. Mobility drill for internal and external rotation of the hips.