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BIM Lab: 90/90 Drill for Improved Hip Mobility

Want to improve your hip mobility?

The 90/90 Mobility Drill is an FRC influenced hip mobility drill that will help improve the flexibility, stability and control of both your hips internal and external rotation. This exercise can be used as part of your warm up or cool down on training days or movement training on non-lifting days.


  1. Keep your torso “stacked over your hips”
  2. Aim to create tension in your entire body as you go through the movements
  3. Challenge your range of motion but keep it comfortable
  4. Spend at least 90 seconds on each side

We hope you found this exercise helpful and if you have any questions or want to know more about anything featured in this post, please feel free to email Andrea at 

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About the author

Andrea Lawson has been a practicing Kinesiologist since 2008 and is the founder of Balance in Motion, a training facility created for people to rehabilitate from injuries, improve athletic performance, and crush their health and fitness goals. She is passionate about providing a space where anyone can step foot in and feel both comfortable and productive no matter the injury, age, or stage they may be at in their fitness journey. With this vision, Andrea has witnessed her clients achieve goals they never thought possible, and gain unmatched levels of confidence in themselves, helping them to Go Beyond Better.