Eccentryx / Exercise Atlas / recovery
90/90 hip rotation and ankle CARs
Sit in 90/90, chest tall, move hips before the spine helps.
Muscles
- Primary
- hips
- Supporting
- ankles
Mechanics
- Pattern
- joint control
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Hip capsule works while ankles circle without knee twisting.
- Progression
- Slow each rotation until end ranges feel owned.
- Regression
- Use hands behind you if the hip position is too intense.
Watch for
- Collapsing the chest
- Forcing ankle circles through pain
Substitutions
- Seated hip switches
- Ankle rocks
- Half-kneeling hip opener