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90/90 Hamstring

The 90/90 Hamstring primarily targets your Hamstrings, with support from Calves. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Push

Primary muscles: Hamstrings Secondary muscles: Calves

How to perform 90/90 Hamstring

  1. Step 1. Lie on your back, with one leg extended straight out.
  2. Step 2. 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.
  3. Step 3. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
  4. Step 4. Repeat for 10-20 repetitions, and then switch to the other leg.

Frequently asked questions

How do I perform the 90/90 hamstring stretch correctly?

Lie on your back with one hip and knee flexed to 90 degrees. Grasp behind your thigh and slowly straighten your knee until you feel a stretch in the back of your leg.

What muscles does the 90/90 hamstring exercise target?

This movement primarily isolates the hamstrings. It improves flexibility and tissue tolerance in the posterior thigh without engaging secondary muscle groups.

What is a common mistake during the 90/90 hamstring stretch?

A frequent error is allowing the hip angle to shift away from 90 degrees while extending the knee. Keep your thigh perfectly vertical to ensure the tension remains on the hamstrings.

How can I modify the 90/90 hamstring stretch if I lack flexibility?

If reaching full knee extension is too difficult, simply extend the leg as far as comfortable without forcing the range of motion. You can also use a towel or strap behind the thigh for better leverage.

How should I program the 90/90 hamstring exercise?

Perform this movement for 2 to 3 sets of 10 to 15 active repetitions per leg. It works well as part of a dynamic warm-up or a cool-down routine to maintain hamstring mobility.

Sample sets & reps for 90/90 Hamstring

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • Alternating Hang Clean — kettlebell
  • Ball Leg Curl — ball
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band
  • Box Jump (Multiple Response) — box

See all Hamstrings exercises →

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