90/90 Hamstring

This active hamstring stretch improves flexibility while maintaining a stable hip position. It's excellent for addressing hamstring tightness and improving hip mobility.

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Category: stretching
Level: beginner
Force: push
Equipment: body only

Instructions

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.

Tips

Keep your hip at 90 degrees throughout the movement
Extend the leg slowly and under control
Hold the stretch briefly at the top
Keep the opposite leg flat on the ground

Common mistakes

Allowing the hip angle to change during extension
Moving too quickly through the range of motion

Safety

Stop if you feel sharp pain in the hamstring. This stretch should create tension but not pain.

Variations

Hamstring Stretch
PNF Hamstring Stretch
Seated Hamstring and Calf Stretch
Lying Hamstring
Standing Hamstring and Calf Stretch