ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you want stronger, more mobile hips, do this. The 90 90 rotation trains both internal and external rotation. These two movements keep your hip joint healthy because they stimulate the ball and socket mechanics your body was designed for. Move slowly from side to side and let your hips guide the range. The sumo squat hold builds quad strength, increases time under tension, and improves flexibility in your adductors. Holding position