A stretch doing the rounds on TikTok and Instagram is actually worth your time, according to a certified personal trainer writing for Outside Online. The 90/90 hip stretch, as it's called, takes your hips through both internal and external rotation — exactly the kind of movement that matters when you're hiking or trail running over uneven ground.

Why does hip mobility matter for outdoor types? The hip is a ball-and-socket joint built to move in many directions, but tightness limits that range. When your hips can't rotate properly, your knees and lower back pick up the slack, absorbing stress they weren't designed to handle. Better hip rotation also stabilises the pelvic floor and helps your body absorb impact, which translates to more comfortable miles on the trail and a lower injury risk — especially on terrain that forces you to step sideways, diagonally, and everywhere in between, not just forwards.

Here's the short version of how to do it. Sit on the floor with your legs extended, then open them slightly wider than hip width. Slide your feet in so your knees bend to 90 degrees. Drop your right knee out to the side as far as it comfortably goes, rotating your body over that leg so your right calf sits perpendicular to you. Then drop the left knee towards the floor behind you, also bent at 90 degrees. Keep your posture tall, hold for 5 to 10 seconds, switch sides, and repeat for three sets. As your mobility improves, build up to 30-second holds.

A few sensible notes from the trainer: if your hips are seriously tight, this may not be the best starting stretch, since getting into the position itself demands a fair amount of mobility. Easier hip mobility moves exist as a warm-up. Props help too — a block, blanket or towel under the front or back knee makes the position more forgiving. And as with any stretch, pain is a stop signal; forcing the position risks strain. Finally, the 90/90 alone won't cover every aspect of hip mobility, so pair it with other stretches for a well-rounded routine.

For travellers, this is a genuinely practical bit of prep. Long flights, heavy packs, steep descents and cobbled streets all punish stiff hips, and a stretch you can do on a hotel floor with zero equipment is about as low-effort as pre-holiday training gets. If you've got a trek or a trail-running trip coming up, spending a few minutes a day on this in the weeks beforehand could be the difference between finishing strong and limping to the trailhead car park. It's also a decent mobility break mid-trip after a big day on your feet — no gym, no gear, just floor space.

Worth five minutes of your pre-trip routine? If your knees or back grumble on descents, quite possibly yes.

Story via Outside Online.