90/90 Hamstring Raise
Muscles worked
Instructions
- 1Lie on your back, with one leg extended straight out.
- 2With 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.
- 3Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
- 4Repeat for 10-20 repetitions, and then switch to the other leg.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About 90/90 Hamstring Raise
The 90/90 hamstring raise isolates the hamstrings on the floor with no equipment, keeping one leg bent at 90 degrees while the other performs the raise. This unilateral format lets you really feel the hamstring contraction through the full range, especially near full hip extension where this muscle often works less in compound lifts. It's a great finisher for a leg session or an activation warm-up before a deadlift or squat. Its simplicity also makes it a solid rehab or easy-return tool.
check_circleBenefits
- check_circleIsolates the hamstrings with no equipment needed
- check_circleGreat activation drill before squats or deadlifts
- check_circleTrains each leg independently
- check_circleSuitable for rehab or an easy return to training
lightbulbExecution tips
- lightbulbKeep the hip pinned to the floor during the raise
- lightbulbHold a real pause at the top of the movement
- lightbulbControl the descent rather than letting it drop
- lightbulbKeep the other leg stable at 90 degrees throughout
warningCommon mistakes
- warningLetting the hips lift off the floor
- warningRushing the movement without control
- warningNot raising the leg high enough
- warningLetting the supporting leg relax mid-set
helpFrequently asked questions
Do I need a mat for this exercise?expand_more
It's not required, but a mat makes the floor contact more comfortable.
How many reps per leg?expand_more
Between 10 and 20 reps per leg, focusing on the quality of the contraction.
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