90/90 Hamstring

This is a simple and effective hamstring mobility drill that requires no equipment. It teaches active control through the hamstrings and is useful in both warm-ups and mobility-focused routines.

Instructions

1. Lie on your back with one leg straight along the floor.
2. Bend the opposite knee and hip to 90 degrees and brace the leg with your hands if needed.
3. Straighten the bent leg by extending the knee, pointing the foot toward the ceiling.
4. Pause briefly at full extension, then return to the starting position.
5. Repeat 10–20 reps before switching legs.

Video demonstration of 90/90 Hamstring

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