Move · Videos · Mobility · 14 min

Hip Mobility Routine: 90/90 and Cossack Squat

Hip Mobility Routine: 90/90 and Cossack Squat — video by Tom Merrick Play · 13:54

Video by Tom Merrick on YouTube · Open on YouTube

A follow-along hip routine built around the 90/90 position, with contract-relax stretches, active internal and external rotation lifts, Cossack squat shifts, a low lunge and a pancake hold. Suits regular exercisers wanting better hip rotation and squat depth.

  • 14 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 9

Tap a time to watch that step in the video.

  1. 90/90 switches: sit with your feet just wider than your shoulders and drop both knees side to side, 10 times. 0:36
  2. Right 90/90 stretch (block under the hip if tight): lean forward, press the knee down 5 seconds, then lift it 5. 1:35
  3. Right side lifts: stay upright and lift the back foot for 5 seconds, three times, then 10 knee-opening lifts. 3:20
  4. Left 90/90 stretch: lean forward with a long spine and repeat the knee press-downs and lifts, 5 seconds each. 5:31
  5. Left side lifts: lift the back foot for 5 seconds, three times, then the 10 knee-opening lifts. 6:58
  6. Cossack squat: sit low for 10 seconds, then shift side to side with your hips low; hold a chair if needed. 8:37
  7. Low lunge, right side: let the hip sink towards the floor, onto your elbows if you can, then 5 reaching twists. 10:15
  8. Low lunge on the left side: let the hip hang low, then 5 reaching twists up to the ceiling. 11:20
  9. Pancake: legs wide and straight, fold forward only as far as is comfortable and hold 10 to 20 seconds. 12:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lean forward with a long spine rather than rounding over the front leg
  • Use a yoga block under your hip if the 90/90 position is too intense
  • Keep your hips low as you shift side to side in the Cossack squat

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes load90/90 rotation lifts, cossack squats, pancake
  • Knees takes loadcossack squat shifts, 90/90 and low lunge positions
  • Shoulders moveslunge twist reach, hands and forearms on floor
  • Wrists & hands moveshands on floor for support in 90/90 and pancake
  • Upper back moveslunge twists reaching to the sky
  • Lower back movesleaning forward in 90/90, twists, pancake fold
  • Ankles & feet movescossack squat shifts, deep squat finish
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Yoga block under the hip in 90/90; hold a chair for the Cossack squat

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tom Merrick; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety