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90/90 Hamstring

HamstringsBodyweightBeginner
90/90 Hamstring — start position
Start
90/90 Hamstring — finish position
Finish
Muscles worked
PrimaryHamstrings
SecondaryCalves

How to do it

  1. 01

    Lie on your back, with one leg extended straight out.

  2. 02

    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. 03

    Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.

  4. 04

    Repeat for 10-20 repetitions, and then switch to the other leg.

In the app

90/90 Hamstring needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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