90/90 Hamstring
How to do the 90/90 Hamstring with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves
Body Only
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.
Log it, see it on your body.
Every 90/90 Hamstring set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the 90/90 Hamstring fits
The 90/90 Hamstring shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
90/90 Hamstring: common questions
What muscles does the 90/90 Hamstring work?
The 90/90 Hamstring primarily works the Hamstrings. It also recruits the Calves as supporting muscles.
Is the 90/90 Hamstring suitable for beginners?
Yes. The 90/90 Hamstring is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the 90/90 Hamstring?
None. The 90/90 Hamstring is a bodyweight exercise, so you can do it without any equipment.
How do I do the 90/90 Hamstring with correct form?
Lie on your back, with one leg extended straight out. Follow the full step-by-step above for the complete movement.
Log your 90/90 Hamstring sets, free.
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