Hamstring Stretch - 90-90
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Hamstrings Calves Strength Body Only Gym Home
Purpose: This exercise provides flexibility and mobility of the hamstrings.
Benefits: A major problem with many athletes who use their legs (such as runners, footballers, ice skaters) is the hamstring injury. This exercise is a core stretch for the hamstrings which will help reduce this type of injury.
Lie flat on your back on an exercise mat. Extend the left leg straight out. Bend the right leg at the knee and the hip, both at 90 degrees. Brace the right leg with your hands behind the thigh. This is the starting position. Extend your right leg straight up into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Hold this position for 2-5 seconds. Breathe normally. Return to the starting position. Breathe normally. Repeat for the required number of repetitions. Lie flat on your back on an exercise mat. Extend the right leg straight out. Bend the left leg at the knee and the hip, both at 90 degrees. Brace the left leg with your hands behind the thigh. This is the starting position. Extend your left leg straight up into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Hold this position for 2-5 seconds. Breathe normally. Return to the starting position. Breathe normally. Repeat for the required number of repetitions.
The Hamstring muscles group are responsible for bending the knee. Some members of this group also straighten the hip (hip extensors). They are located on the back of the thigh.
Step 1
Lie flat on an exercise mat, left leg extended straight out and right leg bent at 90 degrees at both knee and hip.
Lie flat on your back on an exercise mat. Extend the left leg straight out. Bend the right leg at the knee and the hip, both at 90 degrees. Brace the right leg with your hands behind the thigh. This is the starting position.
Step 2
Extend your right leg into the air, trying to straighten the knee. Hold this position.
Extend your right leg straight up into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Hold this position for 2-5 seconds. Breathe normally.
Step 3
Return to the starting position.
Return to the starting position while breathing normally. Lie flat on an exercise mat, left leg extended straight out and right leg bent at 90 degrees at both knee and hip.
Step 4
Lie flat on an exercise mat, right leg extended straight out and left leg bent at 90 degrees at both knee and hip.
Lie flat on your back on an exercise mat. Extend the right leg straight out. Bend the left leg at the knee and the hip, both at 90 degrees. Brace the left leg with your hands behind the thigh. This is the starting position.
Step 5
Extend your left leg into the air, trying to straighten the knee. Hold this position.
Extend your left leg straight up into the air. Try to straighten the knee; however, if you have tight hamstrings, you will not be able to do that. Hold it as close as you can get to straight up. You can try to have the sole of the right foot facing the ceiling. Hold this position for 2-5 seconds. Breathe normally.
Step 6
Return to the starting position.
Return to the starting position while breathing normally. : Lie flat on an exercise mat, left leg extended straight out and right leg bent at 90 degrees at both knee and hip.