How to Do 90/90 Hamstring
Start and end of one clean rep of 90/90 Hamstring.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Calves |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform 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.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Calves (secondary): points the foot to power push-off and steady the ankle.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does 90/90 Hamstring work?
90/90 Hamstring mainly works the hamstrings, with the calves helping as secondary movers.
What equipment do I need for 90/90 Hamstring?
None — 90/90 Hamstring is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for 90/90 Hamstring?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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