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The ONLY 3 Exercises for Bulletproof Hips — Key Takeaways

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The ONLY 3 Exercises for Bulletproof Hips

GMB Fitness (Praxis)10mApr 2, 2026

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Replace static hip stretching with three dynamic exercises that build strength through range of motion: the 9090 switch, 9090 hip up, and kneeling lunge with twist.

Key takeaways

9090 hip up: point toes and drive chest straight up, not forward

9090 hip up: point toes and drive chest straight up, not forward

  • Dorsiflexed feet block the movement — pointing toes lets you roll over the foot and lift cleanly.
  • Leaning forward shifts load away from hips; imagining a string pulling the crown upward forces glute-driven elevation.

Combine 9090 switch → hip up → lunge twist as a daily flow, 2–3 rounds each side

Combine 9090 switch → hip up → lunge twist as a daily flow, 2–3 rounds each side

  • Sequencing the three moves trains hip mobility, strength, and rotational control in one continuous circuit.
  • Works as warm-up, standalone routine, or daily practice — no equipment needed.

Kneeling lunge twist: squeeze glutes to hover rear knee, then rotate toward front leg

Kneeling lunge twist: squeeze glutes to hover rear knee, then rotate toward front leg

  • Hovering the knee forces hip extension under load; keeping it down is a valid regression while building control.
  • Slow, deliberate rotation — eyes tracking the rear thumb — ensures the hips, not momentum, drive the movement.

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In this video

  1. 1mHip Mobility Self-Test: Kneeling Lunge Assessment
  2. 1mExercise 1: The 9090 Switch
  3. 4mExercise 2: The 9090 Hip Up
  4. 6mExercise 3: Kneeling Lunge with Twist
  5. 8mPutting It Together: The Full Hip Flow

“That's what happens when you strengthen your hips through the range instead of just stretching them.”

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