90/90 Hamstring

About This Exercise

The 90/90 Hamstring is a dynamic flexibility exercise performed supine, designed to improve hamstring and calf range of motion through controlled, repetitive leg extensions. It's an excellent beginner movement for warming up the posterior chain or developing active flexibility.

1Setup

1. Lie flat on your back on a mat with both legs extended. 2. Bend your right knee and hip to 90-degree angles, placing your right foot flat on the floor. This is the '90/90' starting position. 3. You may lightly place your hands on the back of your right thigh for initial support.

2Execution

1. From the 90/90 start position, engage your core to keep your lower back pressed into the floor. 2. Inhale to prepare. 3. Exhale as you slowly straighten your right knee, lifting your foot toward the ceiling until you feel a gentle stretch in the back of your thigh. Avoid locking the knee. 4. Pause briefly at the top of the motion. 5. Inhale as you slowly bend the knee with control, returning to the 90/90 starting position. 6. Repeat for 10-12 controlled repetitions per set, then switch legs. Focus on smooth, rhythmic movement.

Pro Tips

• Keep your non-working leg fully extended and pressed into the floor throughout the movement to stabilize your pelvis.
• Initiate the lift from your hip flexors, not by jerking with your hands.
• Focus on feeling a stretch in your hamstring, not just moving your leg.
• Move at a tempo of 2 seconds up, 1-second pause, 2 seconds down.