Mobility · Level 1
90/90 hip switches
Seated with both knees at 90°, rotate your legs from side to side like windshield wipers.
- Suggested dose
- 2 × 8 rep · 20s rest
- Equipment
- No equipment · or · Mat
- Works
- Glutes, Hip flexors, Adductors
- Pattern
- Mobility, Rotation
How to do it
- Seated, feet planted wider than your hips, hands behind you.
- Let both knees fall to one side forming two 90° angles.
- Switch to the other side slowly. Progression: no hands.
Key points
- Tall torso
- Slow, controlled movement
Common mistakes
- Forcing through knee pain
Why it helps your tennis
Internal and external hip rotation, needed to load and rotate in strokes.
Source: Complete Conditioning for Tennis, ch. 4 (hip rotation test)
Related exercises
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.