90/90 Hamstring
90/90 Hamstring is a dynamic flexibility – hamstrings exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Soleus
- Exercise type
- Dynamic flexibility – hamstrings
Exercise technique
- Floor
Lie on your back with one leg extended on the floor.
- Hip
Raise the other thigh vertically and bend its knee to 90 degrees.
- Support
Hold behind the raised thigh with both hands.
- Extend
Straighten the knee toward the ceiling without changing thigh position.
- Range
Pause briefly where the posterior-thigh stretch remains comfortable.
- Return
Bend the knee back to 90 degrees and repeat the controlled extension.
- Switch
Keep your pelvis down, lower the leg and bring the other thigh upright.
Key technique points
- Fix your thigh vertically.
- Change the angle at the knee, not the hip.
- Relax the leg on the floor.
- Do not force the knee into lockout.
- Keep your head on the floor.
- Pause briefly at the top of each extension.
Common mistakes
Thigh drifting away
Do not move your thigh away from your torso as the knee extends.
Pulling the leg
Do not keep pressing your thigh into your chest to increase the stretch.
Kicking quickly
Do not straighten your knee uncontrollably and hit the end range.
Tilting the pelvis
Do not lift your hips to bring the leg upright.
Forcing the ankle
Do not pull your toes back maximally and alter the target stretch.
Turning it into a static hold
Do not skip dynamic knee extension and merely hold your leg in the air.
Frequently asked questions
90/90 Hamstring: why is “Thigh drifting away” a mistake?
Do not move your thigh away from your torso as the knee extends.
90/90 Hamstring: why is “Pulling the leg” a mistake?
Do not keep pressing your thigh into your chest to increase the stretch.
90/90 Hamstring: why is “Kicking quickly” a mistake?
Do not straighten your knee uncontrollably and hit the end range.
90/90 Hamstring: why is “Tilting the pelvis” a mistake?
Do not lift your hips to bring the leg upright.
90/90 Hamstring: why is “Forcing the ankle” a mistake?
Do not pull your toes back maximally and alter the target stretch.
90/90 Hamstring: why is “Turning it into a static hold” a mistake?
Do not skip dynamic knee extension and merely hold your leg in the air.
What should I focus on when doing 90/90 Hamstring?
Fix your thigh vertically. Change the angle at the knee, not the hip. Relax the leg on the floor. Do not force the knee into lockout. Keep your head on the floor. Pause briefly at the top of each extension.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- Alternating Hang Clean
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.