90/90 Hamstring

Also called 90/90 stretch and 90 90.

Works: Hamstrings, plus calves
Equipment: Bodyweight
Level: Beginner
Type: Isolation

How to do it

Setup. 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.

Cues

Both knees at 90°, sit tall.
Lean over the front shin.
Switch sides without using the hands.

Common mistakes

Slumping.
Forcing range.

Where to start

Sets2-3

Reps30-45 s per side

Rest30 s

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.