Mobility · Beginner

90/90 Hamstring Stretch

This is a gentle floor stretch that loosens the hamstrings — the muscles running along the back of your thighs — by moving your leg through a controlled range of motion. Tight hamstrings are one of the most common reasons people feel stiffness in their lower back and have trouble bending forward. Done regularly, this stretch can make everyday tasks like picking something up off the floor or getting in and out of a car noticeably easier.

1. 01

   Lie flat on your back on a firm surface — a yoga mat or carpet works well.

2. 02

   Bend one knee and plant that foot flat on the floor; let the other leg rest straight out.

3. 03

   Lift the bent leg so your hip and knee are both at roughly a right angle, like the number 7.

4. 04

   Wrap both hands behind that thigh if you need support — this is your starting position.

5. 05

   Slowly straighten that leg toward the ceiling as far as it will go without pain.

6. 06

   Hold the top position for one or two seconds — you should feel a pull in the back of your thigh, not a sharp pain.

7. 07

   Bend the knee back to the starting position in a controlled way; don't let it drop.

8. 08

   Complete all reps on one leg before switching to the other side.

• ×

  Forcing the leg too straight too fast — if you feel a sharp pull or your lower back lifts off the floor, you've gone too far; back off a few inches.

• ×

  Letting your lower back arch up off the floor — keep your tailbone pressed down; if it lifts, your hamstrings are too tight for that range yet.

• ×

  Holding your breath — you'll feel tighter, not looser; breathe out slowly as you straighten the leg.

• ×

  Rushing through the reps — moving fast turns this into a ballistic bounce, which can strain the muscle; move smoothly and with control.

• ×

  Gripping the leg too high on the shin — pulling on the ankle or shin can stress the knee; keep your hands behind the thigh.