Cool-down · Beginner
90/90 Hamstring Stretch
This gentle floor stretch targets the hamstrings — the muscles running along the back of your thighs — which tend to tighten up from sitting or from any lower-body activity. You lie on your back and slowly straighten one leg at a time, which lets gravity do the work without straining your lower back. Keeping the hamstrings flexible helps protect your knees and lower back and makes everyday movements like bending to pick something up much easier.
Category
Cool-down
Difficulty
Beginner
Equipment
Bodyweight
MET
2.5
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Lie flat on your back on a firm surface — a yoga mat or carpet works well.
- 02
Bend both knees with your feet flat on the floor to start.
- 03
Lift one leg and bend the hip and knee to roughly 90 degrees, so your thigh points toward the ceiling and your shin is roughly parallel to the floor.
- 04
Hold the back of that thigh with both hands if you need support — avoid gripping behind the knee.
- 05
Slowly straighten that leg upward as far as it comfortably goes, aiming your heel toward the ceiling.
- 06
Stop when you feel a gentle pull in the back of your thigh — not pain, just tension.
- 07
Hold the straightened position for one or two seconds, then slowly lower the leg back to the 90-degree bend.
- 08
Keep your lower back pressed lightly into the floor throughout — if it arches up, you've gone too far.
- 09
Complete all reps on one leg before switching to the other.
Dosage
How long, how many
Sets
2
Reps
10-15
Rest
30 sec
Watch for
Common mistakes
Forcing the leg too straight too fast — if you feel a sharp pull or your lower back lifts off the floor, bend the knee a little more and work within a comfortable range.
Gripping behind the knee — pressing on the back of the knee joint can strain it; move your hands to the back of the thigh instead.
Letting the lower back arch off the floor — this means your hamstrings are pulling your pelvis; ease up on how high you raise the leg until your back stays down.
Holding your breath — breathe out slowly as you straighten the leg, which actually helps the muscle release a little more.
Rushing through the reps — this is a stretch, not a race; moving too quickly prevents the muscle from relaxing and reduces the benefit.
Scale it
Easier and harder variations
Easier
Loop a bath towel or resistance band around the sole of your foot and hold both ends — this lets you straighten the leg without needing to reach your thigh.
Use this if you can't comfortably reach the back of your thigh or if your hamstrings are very tight.
Harder
Hold the fully straightened position for 20 to 30 seconds instead of just pausing briefly, turning each rep into a sustained static stretch.
Use this when the basic movement feels easy and you want a deeper, longer-lasting release.
Note
If you have a hip or knee replacement, keep the working leg's knee slightly bent throughout and never force the leg past the point of mild tension — check with your physical therapist on range-of-motion limits before starting.
Use this after hip or knee replacement, or if you have significant knee or hip pain.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- free-exercise-db · Unlicense / Public Domain
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