90/90 Hamstring Stretch
An active hamstring stretch lying on your back: the hip is held at 90 degrees while you straighten the knee toward the ceiling, so the pelvis stays put and the stretch lands squarely behind the thigh.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 2
- Reps
- 10–15 per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with one leg straight on the floor and the other hip and knee bent to 90 degrees, hands clasped behind that thigh.
Hold the thigh vertical with both hands so the hip stays at 90 degrees.
Slowly straighten the knee, pushing the heel toward the ceiling until you feel a stretch behind the thigh.
Pause for a breath at the top, then bend the knee back to 90 degrees.
Repeat for the set, then switch legs.
Breathing: Exhale as you straighten the knee and inhale as you bend it.
Coaching tips
Thigh stays vertical
Drive the heel up
Bottom leg stays long on the floor
Common mistakes
Letting the thigh drift away as the knee straightens
Lifting the head or tailbone off the floor
Snapping the knee straight
Safety notes
Straighten only as far as you can without the thigh moving; stop short of pain behind the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.