90/90 variations
3 holds of 30 s per side, 30 s rest between holds, alternating sides.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 6 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Floor space
How to do it
Sit on the floor with your front leg bent 90 degrees in front of you and your back leg bent 90 degrees out to the side (the 90/90 position). Lean over the front leg with a straight back and hold 30 seconds, rest 30 seconds, then switch sides. Do 3 holds per side.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
90/90 variations
0:00 / 5:35
Ready
5:35
6 rounds
3 holds of 30 s per side, 30 s rest between holds, alternating sides.
High risk: read the protocol, stop if anything feels wrong.
- 6
- rounds
- 30s
- work
- 30s
- rest
- 5:35
- total
Done.
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Take the quizWho it's for
Hip rotation, which is what drop knees, high steps and turning into the wall all need. It's the most useful hip position most climbers never train.
Common mistakes
- Rounding the back over the front leg. Straight back, lean from the hips.
- Forcing the back knee down. Let it sit where it sits.
- Only doing your good side. Both, three holds each, and expect a difference.
How to progress
Lean further over the front leg, then try lifting the knees off the floor and switching sides without using your hands, which turns it into active range.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Endurance Climb longer before you pump out, by moving efficiently.
Deload Train less, let your fingers recover, keep moving.