90/90 Hamstring
The 90/90 Hamstring targets the Hamstrings and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the 90/90 Hamstring work?
The 90/90 Hamstring primarily works the Hamstrings. Secondary muscles include the Calves, which assist during the movement.
Is the 90/90 Hamstring good for beginners?
Yes, the 90/90 Hamstring is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the 90/90 Hamstring?
You need no equipment — just your bodyweight to perform the 90/90 Hamstring. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.