90/90 lift-offs (hip internal rotation): how to do it

How to do it

A drop knee is a move where you turn one knee down and in to pull your hip toward the wall; it needs internal rotation at the hip. Sit in the 90/90 position: front leg bent 90 degrees in front of you, back leg bent 90 degrees out to the side with the shin pointing behind you. Sit tall, hands off the floor if you can. Keeping the back knee on the floor, lift the back foot and shin off the ground by rotating the hip, hold 1-2 s and lower. At first it may barely move; that's normal. Do 10 reps, then switch sides. 3 sets, resting 30 s between. Add a few slow trunk rotations toward the front knee before each set.

Who it's for

Climbers whose drop knees stay shallow, or who can only drop knee well on one side. Passive 90/90 holds open the position. This trains you to use that range yourself, which is what a drop knee on the wall asks for.

You need to be able to sit in 90/90 without much pain first. If you can't yet get both knees down in that position, spend a few weeks on passive 90/90 holds before adding lift-offs. If sitting in it hurts the knee or hip, get a physio to look at it.

Common mistakes

Leaning to lift the foot. Sit tall. Tipping your torso away lifts the shin without turning the hip.
Lifting the back knee. It stays on the floor. Only the foot and shin come up.
Expecting a big movement. A tiny lift is normal at first, and it's still doing the work.
Swinging through the reps. Hold the top each time before you lower.
Skipping the trunk rotations. A few slow ones before each set make the lift easier.

How to progress

Get your hands off the floor first, then aim for a higher lift with the same tall posture. Once that comes easily, pay attention to your drop knees on the wall and see whether the hip turns further.

How to make it easier

Keep your hands on the floor behind you and lean back a little, which takes weight off the hips. Sit on a folded mat or a yoga block so the hips are higher than the knees. If ten reps is too many, do five with a proper hold and build up.

Where it fits in your week

It fits every training period, from Base through Performance and deload weeks. It's short enough to use in a warm-up before a session with drop knees, and it also works after climbing or on a rest day. Two or three times a week does more than one long session.

Questions

What are 90/90 lift-offs good for?

90/90 lift-offs are good for active internal rotation at the hip, the movement that turns a knee down and in on a drop knee. Sitting in 90/90 opens the range, and lifting the back shin trains you to reach it with your own muscles. That's the range you use on the wall.

Why can't I do a 90/90 lift-off?

Most people can't lift the back foot far at first, because the muscles that turn the hip inwards are rarely trained at that end of their range. A barely visible lift is normal. Sit tall, keep the back knee down, use your hands for support and do a few slow trunk rotations before each set.

How often should you do 90/90 lift-offs?

Do 90/90 lift-offs two or three times a week. Three sets of ten per side, with a short hold at the top, is enough each time. Because it's low intensity, it fits in a warm-up, after climbing or on a rest day, and regular short sessions change the range more than occasional long ones.

When it fits

The training periods this exercise fits into in Blok Sessions.

Base Lots of easy climbing, good movement and aerobic fitness.

Strength Stronger fingers and pulling, with weight you control.

Power Explosive moves, momentum and coordination.

Power Endurance Keep your power through one hard move after another.

Endurance Climb longer before you pump out, by moving efficiently.

Performance Peak for a trip or a comp: focus, reading problems, trying hard.

Deload Train less, let your fingers recover, keep moving.