90/90 Hamstring
How to do the 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.
How to program the 90/90 Hamstring
Sets and reps
As an isolation movement, the 90/90 Hamstring is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The 90/90 Hamstring is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the 90/90 Hamstring work?
The 90/90 Hamstring primarily targets the Hamstrings. It also recruits the Calves as supporting muscles.
What equipment do I need for the 90/90 Hamstring?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the 90/90 Hamstring should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
