90/90 Hamstring
A beginner strength movement that trains the hamstrings with just bodyweight.
Force Type
Push
general
Difficulty
Beginner
strength
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
90/90 Hamstring has 4-step instructions, more thoroughly documented than most of the 79 hamstrings exercises PlainExercise catalogues.
Ranked against the 79 hamstrings exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#363 of 868
4 numbered source steps; the longest instruction list ranks #1.
Instruction text
#726 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
90/90 Hamstring is a beginner strength movement that trains the Hamstrings along with calves. It requires just bodyweight. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Hamstrings
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the 90/90 Hamstring Data Reveals · DOC · PUSH/PATTERN
90/90 Hamstring opens on force profile: a PUSH pattern pattern for hamstrings on just bodyweight, force direction is the first filter on this floor-level record.
4 steps land in the middle third (4–5) of the catalogue, enough detail to compare form without the longest upstream essays.
90/90 Hamstring is classified as a beginner-level strength movement with a push force profile, primarily training the Hamstrings with secondary engagement of the calves. The canonical form requires just bodyweight in the stretching category. Within the hamstrings cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | - |
| Force | push |
| Equipment | body only |
| Category | stretching |
| Primary muscle | Hamstrings |
| Secondary muscles | 1 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
90/90 Hamstring catalog footprint
Among 79 exercises whose primary muscle is hamstrings, 90/90 Hamstring ranks #29 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for hamstrings for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, 90/90 Hamstring trains the hamstrings as the prime mover, with 1 muscle assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. 90/90 Hamstring does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Lie on your back, with one leg extended straight out.
- With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
- Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
- Repeat for 10-20 repetitions, and then switch to the other leg.
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on 90/90 Hamstring teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the hamstrings through its full safe range on 90/90 Hamstring is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like 90/90 Hamstring reward strict form. If you're swinging the weight, it's too heavy.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on 90/90 Hamstring - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Hamstrings and secondarily calves
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for 90/90 Hamstring; browse 8 peer hamstrings exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once 90/90 Hamstring feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · PUSH/PATTERN · FLOOR
- On PUSH/PATTERN hamstrings work, warm up 5–10 minutes before loading 90/90 Hamstring; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on BODY-ONLY gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for 90/90 Hamstring, drawn across all muscles (not the hamstrings-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (4 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (382 here).
Related exercises
Other exercises that target the Hamstrings.
See all Hamstrings exercises.
Using the 90/90 hamstring
A beginner strength movement for the hamstrings - here's how to put it to work.
- Train the hamstrings 2–3 times a week with 48+ hours between hard sets; pair this with other hamstrings movements for balanced development. All hamstrings exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the hamstrings directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.