Exercise library · Hamstrings

How to Do 90/90 Hamstring

Step-by-step instructions, muscles worked and workouts that use the 90/90 hamstring.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.