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Active Hip Rotation and Squat Flow

Build active internal and external hip rotation in 90/90, then carry it into Cossack squats, low-lunge rotations, and a straddle fold.

Hip rotationSquat mobility
About 42 min · 10 movements · Exercise mat and two yoga blocks; optional stable chair · Hip flexibility and squat-mobility practice

ORIGINAL VIDEO

12 Minute Hip Mobility Routine (FOLLOW ALONG)

Complete English captions establish all ten practice blocks, bilateral order, repetitions, five-second active holds, block and chair modifications, and the final 10–20-second straddle hold.

Original video: Tom Merrick · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Alternating 90/90 Switches10 reps · about 10 min

    Sit wide and alternate both knees through 90/90 while keeping the torso facing forward.

  2. 02
    Right 90/90 External-Rotation Isometrics3 reps · about 3 min

    Hinge over the right front shin and alternate five-second knee-down and knee-lift efforts.

  3. 03
    Right 90/90 Internal-Rotation Strengthabout 1.6 min

    Turn toward the rear leg for an internal-rotation stretch, then add rear-foot lifts and ten active openings.

  4. 04
    Left 90/90 External-Rotation Isometrics3 reps · about 3 min

    Hinge over the left front shin and alternate five-second knee-down and knee-lift efforts.

  5. 05
    Left 90/90 Internal-Rotation Strengthabout 1.6 min

    Turn toward the rear leg for an internal-rotation stretch, then add rear-foot lifts and ten active openings.

  6. 06
    Butterfly Recoveryabout 25 sec

    Bring the soles together and let the knees open in a brief butterfly recovery.

  7. 07
    Low Alternating Cossack Squats10 reps · about 11.7 min

    Stay low and shift between alternating Cossack squats, using support if needed.

  8. 08
    Right Low-Lunge Rotations5 reps · about 4.6 min

    Turn into the right-side low lunge, settle the hip, and rotate one arm toward the ceiling.

  9. 09
    Left Low-Lunge Rotations5 reps · about 4.6 min

    Switch into the left-side low lunge, settle the hip, and repeat the upward rotations.

  10. 10
    Wide-Straddle Pancake Holdabout 20 sec

    Straighten into a wide straddle and hinge forward into a comfortable pancake hold.

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SAFETY

Choose comfort and control first

Active 90/90 work may cramp. Use blocks under the hip, reduce effort, and come out of any pinching sensation. Hold a stable chair for Cossack squats and stop for sharp pain or numbness.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.