90/90 Hamstring
BeginnerBodyweight
A gentle bodyweight hamstring exercise done lying on your back, one leg at a time. It suits beginners, warm ups, or anyone easing back into training after time off.
- Primary musclesHamstrings
- Secondary musclesCalves
- EquipmentBodyweight
- LevelBeginner
How to do the 90/90 hamstring
- Lie on your back on a mat with one leg stretched flat on the floor.
- Bend the hip and knee of your other leg to a right angle, holding it there with your hands if it helps.
- Keeping that knee bent, extend the lower leg straight up toward the ceiling.
- Pause for a moment at the top, feeling the hamstring working.
- Lower the leg back to the bent starting position under control.
- Finish your reps on one side, then switch legs and repeat.
Original library instructions (4 steps)
- 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 to 20 repetitions, and then switch to the other leg.
Common mistakes
- Rushing the movement and swinging the leg, which takes tension off the hamstring; slow down instead.
- Letting the hips lift off the floor to force the leg higher; keep the hips flat and grounded.
- Skipping the pause at the top, which cuts the contraction short; hold briefly before lowering.
- Doing far more reps on one side than the other; match the sets and reps on both legs.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps per leg, 45 to 60 seconds rest |
| Muscle | 3 sets of 12 to 15 reps per leg, 30 to 45 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per leg, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the movement slow and controlled rather than using momentum to swing the leg up.
- Add a light ankle weight once bodyweight reps feel easy, to add a bit more challenge.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the 90/90 hamstring good for beginners?
Yes. It uses only bodyweight, moves through a small controlled range, and is often used as a warm up or a gentle way to work the hamstrings without any equipment.
What muscles does the 90/90 hamstring work?
It mainly targets the hamstrings, with the calves helping to stabilize the lower leg as you raise and lower it.
