90/90 Hamstring
The 90/90 hamstring stretch has you faceup on the floor with one leg resting against a wall, hip and knee both bent to roughly 90 degrees, then slowly straightening that knee until you feel a stretch down the back of your thigh. It isolates the hamstring in a supported, controlled position, which makes it one of the gentler ways to work on hamstring flexibility without needing to balance or fold forward.
Why it works
Fixing your hip at 90 degrees against a wall means your hamstring is already lengthened at one joint before you even begin extending the knee, so straightening the knee from there isolates the stretch specifically into the hamstring rather than spreading it across your lower back and calves the way a standing toe-touch often does. The wall also does the work of holding your hip in place, which removes the balance and core demands of stretches like the standing hamstring stretch, letting you focus entirely on the sensation in the back of your thigh.
Set up
- Position yourself faceup near a wall, one leg resting flat along the floor and the other propped upright against the wall.
- Position yourself so your hip and knee on the propped leg are both bent to roughly 90 degrees.
- Keep your lower back relaxed against the floor.
How to do it
- Slowly straighten the knee of your propped leg, sliding your foot up the wall.
- Stop when you feel a stretch down the back of your thigh, not a sharp pull.
- Hold that position, breathing steadily, without bouncing.
- If the stretch fades, straighten the knee slightly further.
- Bend the knee back to 90 degrees to release the stretch.
- Switch legs and repeat for the same duration.
Form cues
- Hip stays at 90 degrees against the wall.
- Straighten the knee slowly, no bouncing.
- Stop at a stretch, not a sharp pull.
- Lower back stays relaxed on the floor.
Breathing: Breathe slowly and evenly through the hold; a long exhale as you straighten the knee often lets you find a touch more range.
Common mistakes
Letting the hip angle drift away from 90 degrees as the knee straightens.
Fix: Keep your thigh vertical against the wall throughout; if the hip angle changes, the stretch shifts away from the hamstring.
Straightening the knee too fast and bouncing at the end range.
Fix: Slow the movement down and hold once you find the sensation; a steady hold is more effective than a bounced one.
Pushing into sharp pain instead of a comfortable stretch.
Fix: Back off the knee angle slightly; the goal is a clear pulling sensation, not pain.
Holding the breath while trying to straighten the knee further.
Fix: Keep breathing slowly; held breath adds tension that works against the stretch.
How to program it
- Hold for 20 to 30 seconds per side, 2 or 3 times, most days if hamstring flexibility is a priority.
- It fits well after training when muscles are warm, or as part of an evening wind-down routine.
- Progress gradually over weeks as range improves; there's no need to force new range every session.
Safety notes
- The sensation should be a clear but comfortable pull, never sharp or shooting pain down the leg.
- If you feel any nerve-like tingling rather than a muscular stretch, back off the range and stop if it continues.
Exercise profile
- Force
- Push
- Mechanics
- Isolation
- Category
- Stretching
Frequently asked questions
How long should I hold the 90/90 hamstring stretch?
Twenty to thirty seconds per side, repeated 2 or 3 times, is a solid routine. Consistency over days and weeks matters more than pushing hard in any single session.
Why is this called a 90/90 hamstring stretch?
It refers to the two joint angles you set up before straightening the knee: your hip and knee both start bent at roughly 90 degrees against the wall, which is what makes the stretch land specifically on the hamstring.
Is this stretch better than touching your toes?
It isolates the hamstring more precisely, since the wall fixes your hip angle and removes the lower back rounding that often happens during a standing toe touch. It's a gentler, more targeted option for people specifically working on hamstring flexibility.
Can I do this stretch every day?
Yes, for most people. It's a low-intensity, well-supported stretch, which makes it reasonable to include daily if hamstring flexibility is a goal.