This is *by far* the best explanation of the 90-90 position I've come across. Thank you so much. I've been digging into your content for the past week, and I must say I'm really grateful for all the info you had provided over the years. Also, I'm a bit overwhelmed with the amount of information I'm trying to digest.
Hey Tamara! Thanks for watching. Appreciate the compliment. It has taken a lot of work to get it out there. Being overwhelmed is inevitable when you go for gold. Nothing wrong with that. Go at your own pace with all the free stuff on our CZcams channel and blog. If you want something organized and broken down for you then check out our course Mobility Coach Plus or our online classes with the Elite Video Membership. Markowtrainingsystems.com
you are welcome! Definitely check out the entire blog. So much gold in there especially the assessment. markowtrainingsystems.com/the-ultimate-90-90-stretch-guide/
I am going to bookmark this and come back later. I read the blog post, and I watched the entire line. It'll be handy, I think, once I actually learn the move. But between the heavy use of terminology and the fact that there was no actual "If you have never done a 90/90 before, here is how" video, I think I'm in the wrong place.
Great choice! Since the 9090 is really just a position and not an exercise you don't do it. You have endless options there but that's based on nuance. There are plenty of follow along videos in the blog and the playlist here. If you want to just take a full class free you can use the link below for a 3 day trial. The "9090 Death Class" definitely does the 9090 haha. courses.markowtrainingsystems.com/courses/elite-video-membership
I am a big fan of PAILS and RAILS but this stretch gave me strong ACL pain. When doing the PAILS pushing your bent leg into the ground, if your hip lack flexibility your will automatically twist your knee as there will be more pressure on the foot than on the femur which can cause knee adduction which is not good at all. There is no way to ensure that pressure on the femur and on the outside of the foot is equal if your knee is not touching the ground in the resting position. That is why think you should put something under the knee because this stretch is way too difficult for the majority of practitioners.
Hey, this is a video of our complete blog. We show many variations and encourage everyone to assess hip rotation before getting into this. Check out the blog and progress by taking a class from our elite video membership with a free trail. We have both knee classes and hip rotation that will help you a ton here. markowtrainingsystems.com/the-ultimate-90-90-stretch-guide/
The level of detail here is really great. But whenever I try to focus on getting that sensation focusing on the front / lead hip, I immediately feel it all (and intensely) in my other hip. More than when I try to work that hip, presumably because my trunk is rotated. My my internal rotation isn't that bad (I can level out my hips, sit the 90% form), but with the rotation I'm too limited by the back hip to access anything in the front hip. Is there any way to adjust the stretch to access this in the front without being limited by the back hip? Nothing I've tried seem to work.
Yes, you can use blocks to remove some of the demand on the back hip or use a table to take them back hip out of it completely. Here is the 9090 blog which has everything mentioned and more. www.markowtrainingsystems.com/2019/06/04/the-ultimate-90-90-stretch-guide/ It is very common that the 9090 is not the best position for someone also and you might just need to regress to a different position. I have also linked a free trial to our online classes. Under the lower body playlist, you will find a class called the path to the 9090 which is a regression-based class that has been a huge success for our students. Let me know if you have any questions. courses.markowtrainingsystems.com/courses/elite-video-membership
Yes. Don’t do the 9090. It’s probably too advanced for you. The biggest take away from the 9090 blog we made should be 99% of people shouldn’t start there. Do a free trial of the EVM and start with the pelvic magic series or the hip mobility guide. You will make way more progress and way faster courses.markowtrainingsystems.com/courses/elite-video-membership
Hey Amol, Unfortunately, this isn't enough information to help you but I have plenty of resources for you to link below. The truth is the 9090 is not a good starting place especially if you are limited. The best way I can help you is through an assessment ($150). You can schedule a video call with me to do an assessment with the link below calendly.com/ianmarkow/60-min-evm-assessment-review The 9090 is rarely the best start position which is why we created systematic classes that serve as progressions. You can try a free trial with the link below courses.markowtrainingsystems.com/courses/elite-video-membership You could also spend your time on CARs. Look at the text under the video to skip to the specific hip stuff and know it's all connected so doing the whole body will benefit the hips. czcams.com/video/71I1vcOVtKg/video.html If the 9090 position itself is very important to you then you should check out this for a regression that will work for you. www.markowtrainingsystems.com/2019/06/04/the-ultimate-90-90-stretch-guide/
This is fantastic! I'm just starting to do these to improve my squats... but my trailing leg, always seems to come up. I can never do 90 90's without one hip being higher than the other. If I keep practising this with good form, will it improve this and will I eventually be able to have both sides of my butt on the ground?
RockaRecord hard to say anything concrete without assessing you. Our level 1 kinstretch anywhere online program has self assessment built in. You can find that here MarkowTrainingSystems.thinkific.com This is the best way to identify exactly what you need and then save time working on it right away.
Good content right there! Thank you. If I may ask: when I’m leaning towards the front leg I feel the stretch more into the adductors (of the front leg). Is that okay?
The adductors should be working there but not stretching. Technically the adductor/ groin in the trail leg is the one that is stretching and that one stretches more when upright. The stretch should be felt on the outside butt of the front leg when hinging forward. When done right it should get more intense as you hinge forward You should check out the blog www.markowtrainingsystems.com/2019/06/04/the-ultimate-90-90-stretch-guide/
Why do I get a bit of a burning sensation when I'm in the 90/90 position under my glute. I only have this problem in this position is it my sciatic nerve?
no idea without assessing you. The lead leg is stretching the outer glute but I wouldn't describe the stretch as burning. First thing would be an assessment which you can do with our free 3 day trial linked below courses.markowtrainingsystems.com/courses/elite-video-membership
wow finally a video showing where we should feel the stretch!
finna nut thank you for watching. We have remade these so many times just to make them better!
This is *by far* the best explanation of the 90-90 position I've come across. Thank you so much. I've been digging into your content for the past week, and I must say I'm really grateful for all the info you had provided over the years. Also, I'm a bit overwhelmed with the amount of information I'm trying to digest.
Hey Tamara! Thanks for watching. Appreciate the compliment. It has taken a lot of work to get it out there.
Being overwhelmed is inevitable when you go for gold. Nothing wrong with that. Go at your own pace with all the free stuff on our CZcams channel and blog.
If you want something organized and broken down for you then check out our course Mobility Coach Plus or our online classes with the Elite Video Membership.
Markowtrainingsystems.com
So many great cues and fine points💫
Thanks for watching!
Great video and explanations - thank you Ian.
you are welcome! Definitely check out the entire blog. So much gold in there especially the assessment. markowtrainingsystems.com/the-ultimate-90-90-stretch-guide/
I am going to bookmark this and come back later. I read the blog post, and I watched the entire line. It'll be handy, I think, once I actually learn the move. But between the heavy use of terminology and the fact that there was no actual "If you have never done a 90/90 before, here is how" video, I think I'm in the wrong place.
Great choice! Since the 9090 is really just a position and not an exercise you don't do it. You have endless options there but that's based on nuance. There are plenty of follow along videos in the blog and the playlist here. If you want to just take a full class free you can use the link below for a 3 day trial. The "9090 Death Class" definitely does the 9090 haha. courses.markowtrainingsystems.com/courses/elite-video-membership
I am a big fan of PAILS and RAILS but this stretch gave me strong ACL pain. When doing the PAILS pushing your bent leg into the ground, if your hip lack flexibility your will automatically twist your knee as there will be more pressure on the foot than on the femur which can cause knee adduction which is not good at all. There is no way to ensure that pressure on the femur and on the outside of the foot is equal if your knee is not touching the ground in the resting position. That is why think you should put something under the knee because this stretch is way too difficult for the majority of practitioners.
Hey, this is a video of our complete blog. We show many variations and encourage everyone to assess hip rotation before getting into this. Check out the blog and progress by taking a class from our elite video membership with a free trail. We have both knee classes and hip rotation that will help you a ton here.
markowtrainingsystems.com/the-ultimate-90-90-stretch-guide/
The level of detail here is really great. But whenever I try to focus on getting that sensation focusing on the front / lead hip, I immediately feel it all (and intensely) in my other hip. More than when I try to work that hip, presumably because my trunk is rotated. My my internal rotation isn't that bad (I can level out my hips, sit the 90% form), but with the rotation I'm too limited by the back hip to access anything in the front hip. Is there any way to adjust the stretch to access this in the front without being limited by the back hip? Nothing I've tried seem to work.
Yes, you can use blocks to remove some of the demand on the back hip or use a table to take them back hip out of it completely. Here is the 9090 blog which has everything mentioned and more.
www.markowtrainingsystems.com/2019/06/04/the-ultimate-90-90-stretch-guide/
It is very common that the 9090 is not the best position for someone also and you might just need to regress to a different position. I have also linked a free trial to our online classes. Under the lower body playlist, you will find a class called the path to the 9090 which is a regression-based class that has been a huge success for our students. Let me know if you have any questions.
courses.markowtrainingsystems.com/courses/elite-video-membership
This is great. It is very painful on my trail hip when I do this. I have no way of sinking into it. Anything I can do to correct this?
Yes. Don’t do the 9090. It’s probably too advanced for you. The biggest take away from the 9090 blog we made should be 99% of people shouldn’t start there.
Do a free trial of the EVM and start with the pelvic magic series or the hip mobility guide. You will make way more progress and way faster
courses.markowtrainingsystems.com/courses/elite-video-membership
After spending the initial 2 minutes in the deep releasing stretch, how much time shouldbe spent on PAILS and RAILS and how should this be executed?
Check this out especially the programming session at the bottom
markowtrainingsystems.com/the-ultimate-90-90-guide/
Thank you so much! BTW I heard about you and this from Shane Upchurch at Modern Monkey Crossfit. He's a huge fan and proponent.
Big fan of Shane! Glad we could help. Let me know if you have any more questions
Big fan of Shane! Glad we could help. Let me know if you have any more questions
Hi Ian! So after the 2 mins “passive, melt into it” section, how many seconds do you do the pails/rails contractions?
It depends. Check out this blog on pails and rails. www.markowtrainingsystems.com/2020/07/09/p-a-i-l-s-and-r-a-i-l-s-explained/
My other hip doesn't touch the ground and I'm not able to sit straight while doing 90 90. Please help
Hey Amol,
Unfortunately, this isn't enough information to help you but I have plenty of resources for you to link below. The truth is the 9090 is not a good starting place especially if you are limited.
The best way I can help you is through an assessment ($150). You can schedule a video call with me to do an assessment with the link below
calendly.com/ianmarkow/60-min-evm-assessment-review
The 9090 is rarely the best start position which is why we created systematic classes that serve as progressions. You can try a free trial with the link below
courses.markowtrainingsystems.com/courses/elite-video-membership
You could also spend your time on CARs. Look at the text under the video to skip to the specific hip stuff and know it's all connected so doing the whole body will benefit the hips.
czcams.com/video/71I1vcOVtKg/video.html
If the 9090 position itself is very important to you then you should check out this for a regression that will work for you.
www.markowtrainingsystems.com/2019/06/04/the-ultimate-90-90-stretch-guide/
This is fantastic! I'm just starting to do these to improve my squats... but my trailing leg, always seems to come up. I can never do 90 90's without one hip being higher than the other. If I keep practising this with good form, will it improve this and will I eventually be able to have both sides of my butt on the ground?
RockaRecord hard to say anything concrete without assessing you. Our level 1 kinstretch anywhere online program has self assessment built in. You can find that here
MarkowTrainingSystems.thinkific.com
This is the best way to identify exactly what you need and then save time working on it right away.
Good content right there! Thank you. If I may ask: when I’m leaning towards the front leg I feel the stretch more into the adductors (of the front leg). Is that okay?
The adductors should be working there but not stretching. Technically the adductor/ groin in the trail leg is the one that is stretching and that one stretches more when upright. The stretch should be felt on the outside butt of the front leg when hinging forward. When done right it should get more intense as you hinge forward
You should check out the blog www.markowtrainingsystems.com/2019/06/04/the-ultimate-90-90-stretch-guide/
Why do I get a bit of a burning sensation when I'm in the 90/90 position under my glute. I only have this problem in this position is it my sciatic nerve?
no idea without assessing you. The lead leg is stretching the outer glute but I wouldn't describe the stretch as burning. First thing would be an assessment which you can do with our free 3 day trial linked below courses.markowtrainingsystems.com/courses/elite-video-membership