90/90 Hamstring Raise

Execution

1. Bend the other hip and knee to 90 degrees each: thigh pointing straight up, shin level with the floor.
2. Hold the back of that thigh with both hands to keep the hip locked in place for the whole set.
3. Keeping the hip angle fixed, slowly straighten that knee toward the ceiling until you feel a stretch along the back of the thigh.
4. Hold 1-2 seconds at the tightest point, without locking the knee out hard or jerking it.
5. Bend the knee back to the starting 90-degree angle; switch legs once you finish the set.

Quick cues

• Hip stays still, only the knee moves.
• Stretch to tight, never to pain.
• Shin starts level with the floor.
• Exhale as the knee straightens.

Common faults

• Fault: The hip lifting or rolling back as the knee straightens

  Fix: Press the hip down into the floor and only straighten as far as the hip can stay still.

• Fault: Snapping the knee straight too fast, jerking at the end

  Fix: Take 3 seconds to reach full extension and stop under control.

• Fault: The straight leg on the floor bending at the knee

  Fix: Press the back of the floor leg's knee down into the mat for the whole set.

• Fault: Only doing the easier side because the other feels tighter

  Fix: Do the full set on both sides and note which side is tighter to track progress.