90/90 Hamstring

A passive hamstring stretch performed lying on your back with one leg extended and the other bent at 90 degrees.

Instructions

1. Lie on your back with one leg extended straight out along the floor.
2. Bend the other leg so your hip and knee are both at 90-degree angles, foot flat on the floor or raised.
3. Use your hands to gently hold or support the back of your thigh or shin.
4. Keeping your lower back against the floor, gently extend your bent leg toward the ceiling.
5. Hold the stretched position for 10-30 seconds while maintaining a relaxed posture.
6. Return to the starting position and repeat on the same leg, then switch to the opposite leg.

Tips

• Keep your lower back flat against the floor to isolate the hamstring stretch effectively.
• You can use a towel, resistance band, or your hands to assist the stretch if hamstring flexibility is limited.
• Only stretch to a comfortable point; avoid bouncing or forcing the movement.
• Breathe steadily throughout the stretch to promote muscle relaxation.
• This stretch is excellent for athletes and individuals with tight hamstrings before or after workouts.