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Dynamic 90-90 Hip Twist

Exercise Profile

Body PartHips, Waist
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Dynamic 90-90 Hip Twist

The Dynamic 90-90 Hip Twist is a versatile exercise that enhances flexibility, mobility, and strength in the hip and lower back areas. It is suitable for everyone, from athletes looking to improve their performance to those seeking relief from lower back or hip discomfort. Incorporating this exercise into your routine can help improve your range of motion, stability, and overall body function, making everyday movements easier and more efficient.

Performing the: A Step-by-Step Tutorial Dynamic 90-90 Hip Twist

  • Bend your knees and hips to a 90-degree angle, keeping your feet together and lifted off the floor.
  • Slowly lower both knees to one side, trying to keep them together and getting them as close to the floor as possible without touching it.
  • Pause for a moment, then lift your knees back up to the center.
  • Repeat the movement on the other side, alternating sides for the desired number of repetitions.

Tips for Performing Dynamic 90-90 Hip Twist

  • Maintain Proper Form: The correct form is crucial for the Dynamic 90-90 Hip Twist. Start by sitting on the floor with your legs in front of you. Bend your knees and drop them to one side, keeping your feet on the ground. The key is to keep your back straight and your core engaged throughout the movement. Avoid rounding your back or letting your knees lift off the ground, as these are common mistakes that can lead to injury.
  • Control Your Movement: Avoid quick, jerky movements. Instead, focus on slow, controlled movements to ensure you are effectively targeting the correct muscles and not putting unnecessary strain on your joints.
  • Breathe: It may seem simple, but forgetting to breathe during exercise is a common mistake

Dynamic 90-90 Hip Twist FAQs

Can beginners do the Dynamic 90-90 Hip Twist?

Yes, beginners can certainly do the Dynamic 90-90 Hip Twist exercise. However, it's important for beginners to start slow and focus on maintaining proper form to avoid any injuries. They should also consider consulting with a fitness professional or physical therapist to ensure they are doing the exercise correctly. This exercise is beneficial for improving hip mobility and flexibility.

What are common variations of the Dynamic 90-90 Hip Twist?

  • Dynamic 90-90 Hip Twist with Leg Lift: In this variation, as you twist your hip, lift the top leg off the bottom leg to add an additional challenge to your core and hip muscles.
  • Dynamic 90-90 Hip Twist with Resistance Band: Using a resistance band wrapped around your knees can add an additional level of difficulty to the exercise, further strengthening your hip and core muscles.
  • Dynamic 90-90 Hip Twist with Ankle Weights: Adding ankle weights can increase the intensity of the exercise and further challenge your hip muscles and core stability.
  • Dynamic 90-90 Hip Twist on an Exercise Ball: Performing the twist on an unstable surface like an exercise ball can improve your balance and core stability while also working your hip muscles.

What are good complementing exercises for the Dynamic 90-90 Hip Twist?

  • The Pigeon Pose, a popular yoga move, is another complementary exercise because it helps to further stretch and open up the hip flexors and rotators, enhancing the flexibility gains from the Dynamic 90-90 Hip Twist.
  • The Clamshell exercise is related as it targets the hip abductor muscles, which are used in the twisting motion of the Dynamic 90-90 Hip Twist, thereby improving overall hip function and range of motion.

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