Exercise
90/90 HAMSTRING STRETCH
Form cues
About
A supine hamstring stretch with both hips and knees at 90-degree angles, progressively extending one knee to lengthen the hamstring while the lower back stays supported.
Instructions
Step-by-step technique
Raise One Leg
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 Leg
Hold the back of the raised thigh, calf, or ankle — whichever your flexibility allows without rounding your back.
Straighten & Flex
Straighten the leg as fully as possible while keeping the lower back flat on the mat. Flex the foot to deepen the stretch.
Hold & Breathe
Hold for 20–30 seconds, breathing deeply. With each exhale, try to ease the leg slightly further toward vertical.
Switch Sides
Lower the leg and repeat on the other side. This is one of the most effective and accessible hamstring stretches for all fitness levels.
Common mistakes
What goes wrong — and why
Lower back arching off the floor
Lumbar extension indicates the hamstrings are limiting pelvic movement.
Keep the lower back flat by pressing it into the floor before extending the leg.
Pulling the leg toward the chest
Pulling the thigh closer increases hip flexion rather than knee extension and hamstring stretch.
Maintain the thigh vertical and extend only at the knee.
Pointing the toe
Plantarflexion removes the calf component of the stretch.
Flex the foot (pull the toes toward the shin) to include the calf in the stretch.
Variations · Progressions · Regressions
Adaptations for every level
Supine Hamstring Stretch with Strap
Use a yoga strap around the foot to assist the knee extension without lower back strain.
Standing 90/90 Stretch
Rest one foot on a table at hip height and straighten the knee for a standing version.
Reclining Big Toe Pose
Extend the leg fully toward the ceiling for a deeper full-length hamstring stretch.