90/90 Hamstring

90/90 Hamstring is a beginner-level exercise in the stretching category that primarily works the hamstrings. It also recruits the calves. It is performed with bodyweight.

How to do it

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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.