90/90 Squat

Start by trying all the mobility exercises in the ‘Green’ section — these are designed for beginners. If any of them feel challenging, aim to do those daily until they become easy. You can either go through all the exercises in one session or spread them out throughout your day — whatever suits your schedule best.

In the first couple of weeks, you may notice some general soreness — this is completely normal as your body starts moving through its full range of motion. Stick with it, and after a few weeks, you’ll begin to feel the difference: your body will move more freely and feel like a well-oiled machine!

Take it slow to start with. Any discomfort should feel like a dull, achy soreness — not sharp or nerve-like pain. If you experience anything more intense or unusual, ease off and adjust accordingly.

1. ✅ Enhances Hip Mobility for riding

• The 90/90 position targets internal and external rotation of the hips

• Starting from a deep squat means you’re already loading the hips in flexion

• This makes the mobility more dynamic as it is in riding

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2. ✅ Improves Hip Dissociation

• It trains the ability to move one hip independently of the other, which is essential for riding

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3. ✅ Strengthens End-Range Control

• You’re not just stretching — you’re actively moving and controlling the hips through rotation under bodyweight.

• Builds usable strength at end ranges, reducing injury risk and improving performance.

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4. ✅ Promotes Active Internal Rotation (Often Neglected)

• Most people have limited hip internal rotation, which affects your transitions and ability to sit deeply and quietly in the saddle

• This move forces you to actively train internal rotation under load — much more effective than passive stretching alone.

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5. ✅ Builds Core and Pelvic Control

• Transitioning smoothly challenges your core, especially obliques and deep stabilizers, as you shift and rotate without losing balance.

• It teaches your pelvis to stay organized and strong through motion.