Build active hip internal rotation and abduction strength with this modified 90/90 lift-off drill — a precise, demanding movement that targets one of the most neglected ranges of hip motion.

In this variation, the front leg is set in 90 degrees of external rotation in the traditional 90/90 position, while the rear leg extends straight out to the side in internal rotation. From this base, the task is to contract and lift the straight rear leg — driving it further into abduction — without any rotation, tilting, or shifting of the torso or pelvis.

The straight rear leg position places the hip into internal rotation end range, while the lifting action creates a deliberate abduction bias — you're not just raising the leg, you're actively reaching it away from the body, further into that combined IR and abduction range. This dual demand exposes and trains a position where most people have almost no active control. The front leg in ER provides a stable anchor and reinforces pelvic awareness throughout.

This should feel like a strong, focused effort to push the working leg outward and upward — like you're trying to widen the gap between your legs against resistance. Expect a deep, intense contraction along the back and outer hip of the working leg. The lift itself may be small or barely visible — that's expected and correct. Height is not the goal. Owning that abducted IR range with full muscular control is. Over time, this builds the hip capacity needed for better movement, reduced injury risk, and improved performance in squats, lunges, rotational sport, and daily life.