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90/90 Hamstring

How do you do a 90/90 hamstring?

A beginner stretching exercise done using just your bodyweight that mainly works the hamstrings, with help from the calves. Lie on your back, with one leg extended straight out. With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.

Updated

Primary
Hamstrings
Secondary
Calves
Equipment
Bodyweight
Level
beginner

90/90 Hamstring demonstration

90/90 Hamstring, starting position
90/90 Hamstring, starting position
90/90 Hamstring, finishing position
90/90 Hamstring, finishing position

How to Perform

  1. 1Lie on your back, with one leg extended straight out.
  2. 2With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
  3. 3Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
  4. 4Repeat for 10-20 repetitions, and then switch to the other leg.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: hamstrings; also calves
BackBack view. Muscles worked: hamstrings; also calves
HamstringsCalves

Exercise Details

Category
Stretching
Force
push
Mechanic
N/A
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does 90/90 Hamstring work?

90/90 Hamstring primarily targets the Hamstrings. It also works the Calves as secondary muscles.

What equipment do I need for 90/90 Hamstring?

90/90 Hamstring requires Bodyweight.

Is 90/90 Hamstring suitable for beginners?

Yes, 90/90 Hamstring is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to 90/90 Hamstring

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Front Leg Raises

Hamstrings

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Runner's Stretch

Hamstrings

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Seated Floor Hamstring Stretch

Hamstrings

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Standing Hamstring and Calf Stretch

Hamstrings

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