FitCi
90/90 Hamstring is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back and raise one leg with the hip and knee at 90 degrees
- Support the back of your thigh with both hands
- Slowly straighten the knee, reaching the foot toward the ceiling
- When you feel the hamstring stretch, hold for 5-10 seconds
- Bend the knee back to the start and repeat; then switch legs
Coaching tip
The knee doesn't have to fully straighten; you should feel the stretch behind the thigh, not behind the knee.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.