The 90-90 hip mobility drill positions both legs at 90 degrees to find and fix asymmetries that throw off your squat. Work internal and external rotation slowly, then retest your squat to see the difference.
Here's a mobility move to keep your hips happy and healthy and keep you moving pain-free. This is called the 90-90 due to the positioning of your legs at 90-degree angles. What you want to do is test both sides and maintain your posture and be able to move freely. However, if you notice that you can't maintain your posture or that one side is extremely tight compared to the other, then this means it's time to address your hip mobility. This will directly affect how you squat and how you lunge. which can potentially lead to injury. What you want to do is get down into the 90-90 position and start moving your leg up and down, both at your knee and at your ankle. This will help work the internal and external rotation of the hip. Here's your warning though: if you do notice one side is overly tight compared to the other, then what you want to do is make sure that you go slow and breathe through each and every movement that you do to prevent any cramping. Now go ahead and retest afterwards, and your squat and your lunges should be good to go.
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