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90/90 Hamstring

90/90 Hamstring is a beginner bodyweight stretching that mainly works your hamstrings, with help from your calves.

💪 Hamstrings🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
90/90 Hamstring: starting position
Starting position
90/90 Hamstring: end position
End position

How to do the 90/90 hamstring

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

Muscles worked

Primary: HamstringsSecondary: Calves

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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90/90 Hamstring alternatives

Exercises that train the same main muscle, including options with other equipment.

Runner's StretchBodyweight · BeginnerLying HamstringOther · ExpertSplit SquatsBodyweight · IntermediateThe StraddleBodyweight · BeginnerFront Leg RaisesBodyweight · BeginnerStanding Toe TouchesBodyweight · Beginner

FAQ

What muscles does the 90/90 hamstring work?

It mainly works your hamstrings; your calves assist.

How many sets and reps of 90/90 hamstring should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the 90/90 hamstring good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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