Exercise guide
90/90 Hamstring
The 90/90 Hamstring is an active bodyweight stretch performed while lying on your back. One hip and knee stay bent at about 90 degrees while you straighten and bend the lower leg. The movement mainly targets the hamstrings and may also create tension through the calf.
Training context
What is the 90/90 Hamstring drill?
Rather than holding one deep stretch, this drill moves in and out of a comfortable range. Keeping the thigh steady gives you a consistent position while the knee straightens, allowing you to work on hamstring mobility without forcing the leg into place.
It can fit into a warm-up, a mobility session, or a short movement break after sitting. Since each leg works separately, it is also easy to notice differences between sides.
Technique overview
Keep the thigh steady
Lie on your back with one leg extended. Bring the other hip and knee to about 90 degrees, supporting the thigh with your hands if needed. Slowly straighten the knee until you feel a comfortable stretch, pause briefly, and return with control. Keep the thigh in place and avoid forcing both sides to reach the same range.
Treat this as an overview and use a range, pace, and setup you can control.