Quick Answer
90/90 Hamstring Stretch is a beginner stretching exercise that targets your hamstrings. It uses only your bodyweight. Lie flat on back.
Video Tutorial
How to Perform the 90/90 Hamstring Stretch
- 1
Lie flat on back.
- 2
Bend one leg (e.g., right) so hip and knee are both at 90 degrees (thigh perpendicular to floor, shin parallel).
- 3
Hold behind the thigh with both hands for support.
- 4
Keep the other leg straight on floor or knee bent with foot flat.
- 5
Slowly extend the raised leg (right) towards the ceiling, straightening the knee as much as possible until a stretch is felt in hamstring.
- 6
Hold briefly, then return to 90/90 start position.
- 7
Repeat extension for desired reps. Switch legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the 90/90 Hamstring Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Lying Hamstring Stretch
Hamstrings • Other
Strap-Assisted Hamstring & Calf Stretch
Hamstrings, Calves • Other
Hamstring Foam Rolling
Hamstrings • Foam Roll
Leg Extended Hamstring Stretch
Hamstrings • Other
Supine Hamstring Stretch
Hamstrings • Body Only
Seated Single-Leg Hamstring Stretch
Hamstrings • Body Only
Frequently Asked Questions
What muscles does the 90/90 Hamstring Stretch work?
The 90/90 Hamstring Stretch primarily works your hamstrings. Secondary muscles include the calves.
What equipment do I need for the 90/90 Hamstring Stretch?
The 90/90 Hamstring Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the 90/90 Hamstring Stretch suitable for beginners?
Yes. The 90/90 Hamstring Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of 90/90 Hamstring Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the 90/90 Hamstring Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.