90/90 Hamstring

A beginner stretching exercise for the hamstrings, done with just your bodyweight.

Main muscles: Hamstrings
Also works: Calves
Equipment: Bodyweight
Level: Beginner
Movement: Push

How to do the 90/90 Hamstring

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the 90/90 Hamstring

Questions

What muscles does the 90/90 Hamstring work?

Mainly the hamstrings, with the calves helping.

Is the 90/90 Hamstring good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the 90/90 Hamstring?

Good alternatives that train the hamstrings: Front Leg Raises, Runner's Stretch, Seated Floor Hamstring Stretch or Standing Toe Touches.

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

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).