A hockey player's hips do not get much time off.
Every practice, game, and summer training session asks the hips to repeat the same demanding skating pattern over and over again. Stride in, stride out. Then repeat it hundreds of times. That is why hockey players need to give their hips attention away from the rink. If the hips are constantly working, they need regular opportunities to move with control and function at their best. The Seated 90/90 Alternating Stretch is a simple mobility drill that targets the front hip while also adding a controlled reaching component for the lower back and QL. It is not about forcing range of motion. It is about creating a strong position, moving with control, and spending quality time in the stretch.
Why This Matters for Hockey
Skating places repetitive demands on the hips. A player is constantly striding in and out, practicing, playing games, and training throughout the year. That repetition adds up. When players take time to move through a controlled 90/90 position, they give their hips a chance to work through a different, intentional movement pattern instead of simply repeating the demands of skating. This stretch also teaches players to stay tall, use support from the floor, and gradually explore more depth and rotation. Those details matter because mobility work should be controlled, not rushed.
Exercise Breakdown: Seated 90/90 Alternating Stretch
Set Up the 90/90 Position
1. Sit on the floor in a 90/90 position.
2. Position the front knee outward from the hip and create a 90-degree angle with the shin.
3. Pull the toes of the front foot up toward the shin.
4. Set the back leg in the same 90-degree position.
5. Sit as tall as possible.
6. Without moving the legs, apply slight downward pressure into the floor.
The position comes first. Before reaching for more range, make sure both legs are organized and the player can sit tall.
Forward Lean for the Front Hip
From the tall 90/90 position, lean forward by dropping the chest straight down toward the floor. This should create a stretch through the front hip.
After reaching the bottom position, sit back up with control.
Add the Reaching Component
Next, use one hand for support on the floor and reach the other hand away across the body as the chest drops down again. This reaching variation adds a stretch through the lower back and targets the QL. The supporting hand helps the player stay controlled instead of collapsing into the position. Sit back up, then repeat the movement with the opposite reaching arm. Each repetition should be slow, controlled, and intentional.
Switch Sides
After spending time in the stretch on one side, switch the legs into the opposite 90/90 position and repeat the sequence.
Key Coaching Points
The value of this stretch comes from the quality of the position and the control of the movement.
• Set both legs at 90 degrees before moving.
• Pull the toes toward the shin on the front leg.
• Sit as tall as possible before each lean.
• Keep the legs in position as you apply slight pressure into the floor.
• Drop the chest straight down to target the front hip.
• Use the non-reaching hand for support.
• Reach across the body with control to add rotation and target the lower back and QL.
• Try to get slightly lower and create a little more rotation over time.
• Spend time in the bottom position rather than rushing through the stretch.
Programming and Application
No specific set or repetition prescription is given for this movement. The priority is not accumulating a certain number of reps. The priority is taking the time to create a clean 90/90 position, gradually move lower with control, and hold the bottom position. Use the movement as a focused mobility option for players who need to give their hips attention after the repetitive demands of skating and training. Start with the position, move through the straight-ahead lean, then add the reaching variations without forcing the range. If the player cannot stay tall or control the movement with the support hand, simplify the range and focus on the setup. Better positions will always be more valuable than rushing through a deeper stretch.
Final Thoughts
Hockey players spend a huge amount of time asking their hips to repeat the same skating pattern. Giving the hips some intentional mobility work is part of helping them function at their best. The Seated 90/90 Alternating Stretch is simple, but the details make it effective. Set up well, stay tall, use the floor for support, and gradually explore more depth and rotation. Small, controlled work like this can go a long way when a player's hips are working every shift.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
