Supine 90/90: Exercise Guide, Tips and Benefits

Are you looking to improve your posture, core stability, and breathing all in one simple move? The supine 90/90 exercise is a foundational drill trusted by strength coaches, physical therapists, and athletes alike. Whether you’re new to training or rehabbing an injury, this position-based movement teaches your body how to align and activate key muscle groups that influence everything from spinal health to athletic power.

What Is the Supine 90/90?

The supine 90/90 exercise is one of the most effective and accessible drills for improving core stability, breathing mechanics, and posture. Commonly used in physical therapy, athletic performance training, and corrective exercise routines, it targets deep abdominal activation and diaphragmatic control. It involves lying on your back with your hips and knees bent at 90 degrees, typically with feet supported on a wall.

How to Do Supine 90/90 Properly

To perform the supine 90/90 correctly, start by lying flat on your back with your hips and knees bent at 90-degree angles. Place your feet flat against a wall or on an elevated surface so your knees are directly above your hips. Your lower back should rest gently on the floor to promote a neutral spine position.

Once you’re in position, bring attention to your breathing. Inhale slowly through your nose, allowing your rib cage to expand laterally and your abdomen to rise gently. As you exhale through your mouth, engage your core by drawing your ribs down and inward, maintaining that neutral alignment. Arms can rest at your sides, on your rib cage for feedback, or be extended toward the ceiling.

Progress the exercise by incorporating overhead arm reaches, light resistance band pulls, or marching leg movements—each maintaining the same core engagement and control throughout.

Muscles Worked by Supine 90/90

• Transverse Abdominis: This deep core muscle helps stabilize the spine and maintain intra-abdominal pressure, which is crucial for spinal support and posture.
• Internal and External Obliques: These muscles assist in rotational stability and lateral flexion, helping control movement and protect the spine during dynamic tasks.
• Pelvic Floor Muscles: These support the organs in the pelvis and contribute to core stability and proper breathing mechanics during exertion.
• Diaphragm: This primary breathing muscle is trained to function optimally during deep, controlled breaths, improving respiratory efficiency.
• Hamstrings (indirect activation through foot pressure): Light pressure through the heels activates the hamstrings, encouraging posterior chain engagement and assisting with pelvic positioning.

These muscles contribute to core stability, posture, and functional breathing. It’s also a useful addition to strength and conditioning programs focused on improving motor control, recovery, and reducing muscle fatigue.

Benefits of Supine 90/90

The supine 90/90 offers several significant benefits, particularly for those looking to improve their core strength, posture, and breathing efficiency. By activating the deep abdominal muscles and encouraging proper diaphragmatic breathing, it creates a stable foundation for movement and athletic performance.

This exercise also facilitates better alignment between the rib cage and pelvis, which is essential for maintaining spinal health and preventing postural imbalances. In addition, when you press your heels gently into the wall, your hamstrings and glutes become engaged, supporting hip alignment and reducing lumbar spine strain.

The supine 90/90 is commonly used as a “reset” exercise after prolonged sitting or intense training. It also has strong applications in injury prevention and rehabilitation programs, especially for individuals recovering from lower back pain, hip instability, or postural dysfunctions. Its versatility and simplicity make it suitable for both beginners and high-performance athletes.

Common Mistakes to Avoid

• Arching the Lower Back: This reduces core engagement and strains the lumbar spine.
• Rib Flaring: Letting the ribs flare disrupts alignment and reduces the effectiveness of the exercise.
• Holding Breath: Failing to breathe properly undermines one of the main goals of the movement.
• Neck Tension: Lifting the chin or clenching the jaw can create unwanted strain.
• Inconsistent Foot Pressure: Not pressing into the wall evenly limits hamstring activation.

Variations of Supine 90/90

• Supine 90/90 with Arm Reach: Reaching arms to the ceiling challenges ribcage control.
• Supine 90/90 with Overhead Band Pull: Adds resistance to train shoulder and core integration.
• Supine 90/90 Heel Taps: Alternate tapping each heel to the floor to challenge stability.
• Supine 90/90 Marching: Lift one leg at a time while maintaining core control.

How to Include Supine 90/90 in Your S&C Workout

The supine 90/90 is a versatile movement that fits seamlessly into various points of a strength and conditioning program. It’s particularly valuable at the beginning of a workout as a warm-up drill, where it helps activate the deep core and reset proper breathing mechanics—key foundations before adding load or intensity.

In cool-down routines, it serves as an effective tool to relax the nervous system and re-establish proper postural alignment after demanding physical effort. On mobility days, the supine 90/90 can be combined with dynamic stretching or myofascial release to enhance tissue recovery and reinforce good movement patterns. For rehabilitation or prehabilitation purposes, it’s an ideal low-impact drill to restore function, build foundational control, and prevent injury.

FAQs About Supine 90/90

What is the 90 90 exercise good for?

The 90/90 exercise is excellent for improving core stability, postural alignment, diaphragmatic breathing, and functional mobility. It’s often used in rehab and athletic settings to reset movement patterns and promote efficient body mechanics.

What muscles do the 90 90 hip lift work?

The 90/90 hip lift targets the deep core muscles, including the transverse abdominis, obliques, pelvic floor, and diaphragm. It also activates the hamstrings through gentle foot pressure.

Why can’t I do a 90-90 stretch?

Difficulty performing the 90/90 stretch can stem from tight hips, limited internal/external rotation, or lack of core control. It’s important to progress slowly and use supports if necessary.

What is the purpose of the 90/90 hip lift?

It helps reset pelvic alignment, improves core stability, and enhances breathing mechanics by activating the hamstrings and deep core.

What muscle does the 90/90 stretch?

Primarily targets the hip flexors and lower back, while also engaging the hamstrings and promoting relaxation of overactive muscles.

Whether you’re incorporating it into warm-ups, mobility routines, or recovery days, the supine 90/90 can serve as a fundamental pillar in your training. With proper execution and consistency, it enhances functional movement, supports injury prevention, and reinforces the deep core strength essential for overall performance. This makes it especially effective in reducing chronic fatigue and helping athletes sustain better training quality throughout their cycles.