90-90 Hip Lift

The drill is intended to improve control of pelvic position, glute engagement, abdominal tension, and controlled breathing. The exercise aims to restore movement options by repositioning the rib cage, diaphragm, pelvis, pelvic floor, and hamstrings. The drill uses a structured sequence of inhaling, exhaling, pausing, and maintaining tension. Hamstrings and gluteus maximus are the primary muscles creating the hip lift. The 90/90 hip lift uses hips and knees bent around 90 degrees with a posterior pelvic tilt and slight hip lift. The lift should be small and hamstring-driven rather than performed like a bridge. Knee discomfort during the 90/90 hip lift often reflects how the tilt or lift is being produced rather than a knee injury. The 90/90 hip breathing drill focuses on breathing mechanics while lightly working the hips. The 90-90 hip lift is primarily used to normalize trunk and pelvic position in the sagittal plane. The 90/90 hip lift is used to drive hip extension and restore movement options in the lower and upper thorax. The 90-90 hip lift is most useful early in rehabilitation and can also serve as a warm-up when stiffness persists. If knee discomfort persists after correcti…