Yoga · 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 one leg through a controlled range of motion while you lie on your back. Tight hamstrings are one of the most common contributors to low back discomfort and stiff, shuffling steps. Doing this regularly can make standing up, climbing stairs, and walking feel noticeably easier. The floor position keeps you stable so you can focus entirely on the stretch.
Category
Yoga
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 mat on the floor works well.
- 02
Keep one leg extended straight along the floor throughout the exercise.
- 03
Bend the working leg so your hip and knee are both at roughly 90 degrees, with your thigh pointing straight up toward the ceiling.
- 04
Hold the back of your thigh with both hands if you need support — this is not cheating, it is smart.
- 05
Slowly straighten your raised knee, pushing your heel toward the ceiling until you feel a firm but comfortable pull behind your thigh.
- 06
Hold that straight position for one or two seconds — do not bounce or force it.
- 07
Bend the knee back to 90 degrees in a controlled motion to complete one repetition.
- 08
Breathe steadily throughout — exhale as you straighten the leg, inhale as you bend it back.
Dosage
How long, how many
Sets
3
Reps
10-15
Rest
30 sec
Watch for
Common mistakes
Lifting the opposite leg off the floor — if your bottom leg starts to rise, you are pushing the stretch too far; ease off until that leg stays flat.
Jerking or bouncing the leg straight — if you feel a sudden sharp pull rather than a steady tension, you are moving too fast; slow down and control the motion.
Holding your breath — if you notice your jaw is clenched and your chest is tight, you have gone too deep into the stretch; back off slightly and breathe normally.
Letting the raised thigh drift away from vertical — if your knee is angled out to the side rather than pointing at the ceiling, reposition before straightening your leg.
Trying to get the leg perfectly straight — if your knee will not fully extend, that is fine; work within your current range and it will improve over time.
Scale it
Easier and harder variations
Easier
Loop a towel, belt, or resistance band around the bottom of your foot so you can hold the ends with your hands instead of gripping your thigh — this gives you more control and reduces strain on your neck and shoulders.
Use this if holding the back of your thigh causes neck tension or if your arms are not long enough to reach comfortably.
Harder
Once your leg is fully extended toward the ceiling, flex your foot so your toes point back toward your face and hold the fully straightened position for 20 to 30 seconds instead of returning immediately.
Use this when the basic movement feels easy and you want a deeper, longer hamstring and calf stretch.
Note
If lying flat on the floor is uncomfortable for your back, place a folded blanket or thin pillow under your hips, or perform the stretch seated in a firm chair by extending one leg straight out in front of you and sitting tall.
Use this if you have low back pain, hip replacement restrictions, or difficulty getting down to and up from the floor.
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
- claude