Dealing with poor hip rotation mobility? In this video you're going to learn a unique exercise that improves both internal and external hip rotation. It strengthens the gluteus minimus and medius muscles as well as hitting the piriformis a bit.

It's also a unique movement to do in the common 90/90 position in that it trains the glute and hip muscles in a closed kinetic chain, versus most other techniques you'll find which work your body in an open kinetic chain e.g. lifting the foot off the ground, or transitioning from side to side.

I typically prescribe closed kinetic chain movements as a progression from open chain movements as open chain movements are better for muscular activation and early on in a corrective/rehab program, whereas closed chain movements are better for something I call "functional integration", which is to train movement patterns as opposed to targeting isolated muscles/movements.

This technique is great for EVERYONE to at least try because it'll give your body a new stimulus and perhaps wake up muscles that may have atrophied or be asleep, so go for it!

The 90/90 Side Bend is part of a new series I've started here on YouTube in 2020 called "New Movement Mondays" where I post a single technique good for anyone to try who is interested in greater mobility and movement longevity, so if you liked this technique make sure you subscribe to my channel (and turn notifications on) and look out for new techniques on Mondays.

The first installment of New Movement Mondays was the Reverse Lunge to Standing Dead Bug Exercise, which is great for hip & core activation and single-leg balance, which you can watch here: [ Ссылка ]

P.S. The 90/90 Side Bend is a challenging technique and if you find that you lack the mobility, or muscular control/kinesthetic awareness to get the right muscles firing, then you'll need to work your way up to it because it's an indicator that things aren't working as they should.

If MOBILITY is your main issue i.e. it's tough to just get into the 90/90 position, I suggest starting with the Hip Flexibility Solution: [ Ссылка ]

If you have the mobility but lack the MUSCULAR CONTROL to get the glute med/min activated to control the movement, or you find your muscles (especially the tensor fascia latae) cramps up when you're in the 90/90, then jump into Hip Control: [ Ссылка ]

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