90-90 Hip Mobility w Internal Rotation

In a seated position, bring both knees in a 90* bend in front of you. Roll through your hips dropping your knees down as far as they'll go with your sit bones on the ground. Once you reach that point, you can lift your back hip bone and rotate your torso toward the opened leg and gently pick up your back foot with your knee staying on the ground. This movement can cause a muscle cramp in your hip if it's new to you, so go gently to start!