Description of the 90/90 Knee Bend

The 90/90 Knee Bend, also known as the 90/90 Hip Stretch, is a flexibility and mobility exercise that targets the muscles of the hips and glutes. This exercise involves sitting on the floor with both legs bent at 90-degree angles, one leg in front of the body and the other to the side. The goal is to stretch and open the hips, improving overall hip mobility and reducing muscle tension in the surrounding areas.

Refer to the demonstration video above for detailed instructions on how to perform the 90/90 Knee Bend.

Muscles Activated During the 90/90 Knee Bend

The primary muscles targeted during the 90/90 Knee Bend include the hip flexors, glutes, and surrounding stabilizing muscles. These include:

1. Gluteus Maximus and Gluteus Medius:

   • These muscles are engaged during the stretch to stabilize the hips and assist with the rotation.
   • Function: Hip extension, abduction, and rotation.

2. Hip Flexors (Iliopsoas):

   • These muscles are stretched when bringing the knee towards the ground.
   • Function: Hip flexion.

3. Piriformis:

   • This muscle runs deep in the gluteal region and is specifically targeted during the stretch.
   • Function: External rotation of the hip.

4. Adductors (Adductor Longus, Adductor Magnus, Adductor Brevis):

   • Engaged to stabilize the hips and assist with internal rotation.
   • Function: Hip adduction and stabilization.

5. Quadriceps:

   • Engaged to stabilize the knee during the stretch.
   • Function: Knee extension and stabilization.

6. Hamstrings:

   • Assist in stabilizing the knee and hip during the stretch.
   • Function: Knee flexion and hip extension.

7. Core Muscles (Rectus Abdominis, Obliques, Transversus Abdominis):

   • These muscles help maintain balance and stability throughout the exercise.
   • Function: Trunk stabilization and control.

Benefits of the 90/90 Knee Bend

1. Improves Hip Mobility: Regularly performing this stretch helps increase the flexibility and mobility of the hip joints.
2. Enhances Glute Flexibility: Stretching the gluteal muscles improves overall hip and lower back flexibility.
3. Reduces Muscle Tension: The stretch can help alleviate tightness and tension in the hips and glutes, providing relief from discomfort.
4. Increases Core Stability: Engaging the core muscles during the stretch helps improve overall stability and balance.
5. Reduces Lower Back Pain: Strengthening and stretching the hips and glutes can help alleviate lower back pain by providing better support for the spine.
6. Promotes Recovery: Stretching after physical activity can aid in muscle recovery and reduce post-exercise soreness.

Tips for Optimal Performance

1. Maintain Proper Form: Ensure your movements are controlled and deliberate, keeping your back straight and core engaged throughout the exercise.
2. Use Gentle Pressure: Apply gentle pressure when lowering your knee towards the ground to avoid discomfort or pain.
3. Breathe Deeply: Practice deep, even breathing to enhance relaxation and effectiveness of the stretch.
4. Stretch Slowly: Move slowly and hold each stretch for an adequate amount of time (15-30 seconds) to ensure thorough and effective stretching.
5. Keep Hips Square: Ensure that your hips remain square and do not tilt to one side during the stretch to maximize the effectiveness.
6. Modify as Needed: If the stretch is too intense, adjust the angle of your knees or the depth of your stretch for a more comfortable position.

Contraindications and Cautions

While the 90/90 Knee Bend is generally safe, it is important to approach it with common sense and heed the following cautions:

1. Avoid Stretching When in Pain: Do not perform this exercise if you are experiencing severe pain or if you have an acute injury in the hips, knees, or lower back. Always seek professional medical advice before starting or continuing with exercises if you have any concerns.
2. Start Gently: Begin with light pressure and gradually increase as tolerated to avoid overstressing the tissues.
3. Listen to Your Body: Pay attention to how your body feels during and after the stretch. If you experience any discomfort, stop immediately and consult a healthcare provider.
4. Seek Professional Guidance: If you are new to this exercise or have any health conditions, consider consulting a physical therapist or fitness professional to ensure you are performing the exercise correctly and safely.

Disclaimer

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

References

1. American Council on Exercise. (n.d.). Hip Mobility Exercises. 
2. Healthline. (2021). 90/90 Stretch: Benefits and How to Do It. 
3. National Academy of Sports Medicine. (2021). Flexibility Training Exercises. 
4. Mayo Clinic. (2021). Exercises for Flexibility and Mobility. 
5. Cleveland Clinic. (2021). Benefits of Stretching Exercises.