HamstringsBeginner

90/90 Hamstring

Stretching movement using Body Only.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Calves

Movement instructions

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.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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