Exercise
90/90 HAMSTRING STRETCH
Stand
Squat
Form cues
Keep the knee of the stretched leg as straight as possible throughout the hold
Flex your foot toward your shin to increase the stretch by engaging the calf
Hold for at least 20–30 seconds to get a true lengthening response
Do not jerk or bounce the leg — static stretching requires sustained, gentle tension
Keep your lower back flat on the floor; do not let your pelvis tilt up
Ideal post-workout or as part of a daily mobility routine
Instructions
Step-by-step technique
Lie flat on your back with both legs extended. Bend one knee and draw it toward your chest, then extend that leg straight up toward the ceiling.
Hold the back of the raised thigh, calf, or ankle — whichever your flexibility allows without rounding your back.
Straighten the leg as fully as possible while keeping the lower back flat on the mat. Flex the foot to deepen the stretch.
Hold for 20–30 seconds, breathing deeply. With each exhale, try to ease the leg slightly further toward vertical.
Lower the leg and repeat on the other side. This is one of the most effective and accessible hamstring stretches for all fitness levels.