90/90 Hamstring

How to do the 90/90 Hamstring

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Lunge Pass Through Kettlebell Dumbbell Clean Dumbbell Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Alternating Hang Clean Kettlebell Ball Leg Curl Exercise Ball

Harder than the 90/90 Hamstring

Hanging Bar Good Morning intermediate · Barbell Good Morning off Pins intermediate · Barbell Good Morning intermediate · Barbell

Common questions

What muscles does the 90/90 Hamstring work?

The 90/90 Hamstring primarily works the hamstrings, with the calves as secondary movers. Split Squats, Leg-Up Hamstring Stretch, and Box Jump (Multiple Response) train the same muscle, across 9 equipment types.

What equipment do you need for the 90/90 Hamstring?

None — the 90/90 Hamstring is bodyweight, so it works at home, in a hotel room or outdoors. Split Squats and Leg-Up Hamstring Stretch also need nothing.

Is the 90/90 Hamstring suitable for beginners?

Yes, the 90/90 Hamstring is rated beginner. Hanging Bar Good Morning, Good Morning off Pins, and Good Morning are the progressions from here.

Similar exercises

Split Squats Bodyweight Leg-Up Hamstring Stretch Bodyweight Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Front Box Jump Other Equipment Hurdle Hops Other Equipment