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Exercise handout — move better, feel better.

Back

90/90 Hamstring

BeginnerMobilityTier T1

Lie on your back with one leg straight and the other hip and knee bent to ninety degrees. Extend the bent leg straight into the air, pause briefly, then return and repeat. Switch legs.

Targets: Hip
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with one leg extended straight out.
  • Bend the other hip and knee to ninety degrees, bracing with the hands if necessary.
  1. She lies on her back, the left leg extended straight on the floor and the right hip and knee folded to ninety degrees, the right shin held up off the floor.

    Step 1 of 5

    Lie on your back with one leg extended and the other hip and knee bent to ninety degrees.

  2. Her right leg is straightening toward the ceiling, the knee opening to full extension while the left leg stays flat on the floor.

    Step 2 of 5

    Extend the leg straight into the air.

  3. Her right leg is held fully straight at the top of its reach, the knee locked out over her hip, the left leg still flat on the floor.

    Step 3 of 5

    Pause briefly at the top with the leg straight.

  4. Her right leg is folding back down to the ninety-degree position, the shin again held off the floor, ready for the next repetition or the switch.

    Step 4 of 5

    Return the leg to the starting position and repeat, then switch to the other leg.

  5. She lies on her back, the left leg extended straight on the floor and the right hip and knee folded to ninety degrees, the right shin held up off the floor.

    Step 5 of 5

    Lie on your back with one leg extended and the other hip and knee bent to ninety degrees.

Safety Information

The leg may be braced with the hands if necessary. Extend the leg straight into the air, pause briefly at the top, return and repeat ten to twenty times, then switch. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the active extension and pause at the top, and avoid a ballistic kick or forced range. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.