10 Best 90/90 Hamstring Alternatives for Home Workouts

The 90/90 Hamstring is done seated. Ranked closest by our scoring: the Exercise Ball Seated Hamstring Stretch, the Seated Floor Hamstring Stretch and the Seated Hamstring And Calf Stretch.

90/90 Hamstring

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the 90/90 Hamstring

The steps for the 90/90 Hamstring itself, so you can judge how close each substitute below really is.

Hamstrings, with calves · Bodyweight · Beginner · Isolation

  1. Lie on your back, with one leg extended straight out.
  2. With 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.
  3. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
  4. Repeat for 10-20 repetitions, and then switch to the other leg.

The 10 Best 90/90 Hamstring Alternatives

10 substitutes, ranked by how closely each one matches the 90/90 Hamstring on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Exercise Ball Seated Hamstring StretchPlay demonstration

    1. Exercise Ball Seated Hamstring Stretch

    92% match

    Hamstrings · Beginner · Isolation

    A good swap when you have a stability ball to work with, and it still works the hamstrings.

    • Stability-ball
    How to perform it
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you.
    3. Place your hands on your hips for support.
    4. Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
    5. Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
    6. Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: hamstrings, the same as the 90/90 Hamstring
    • Equipment: bodyweight only, the same as the 90/90 Hamstring
    • Body position: seated, the same as the 90/90 Hamstring
  2. Seated Floor Hamstring Stretch

    2. Seated Floor Hamstring Stretch

    92% match

    Hamstrings · Beginner · Isolation

    It uses the same equipment and still works the hamstrings.

    • Bodyweight
    How to perform it
    1. Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
    2. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: hamstrings, the same as the 90/90 Hamstring
    • Equipment: bodyweight only, the same as the 90/90 Hamstring
    • Body position: seated, the same as the 90/90 Hamstring
  3. Seated Hamstring And Calf Stretch

    3. Seated Hamstring And Calf Stretch

    92% match

    Hamstrings · Beginner · Isolation

    A straight swap when you want to keep working the hamstrings.

    • Other
    How to perform it
    1. Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
    2. Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: hamstrings, the same as the 90/90 Hamstring
    • Equipment: bodyweight only, the same as the 90/90 Hamstring
    • Body position: seated, the same as the 90/90 Hamstring
  4. Leg-up Hamstring Stretch

    4. Leg-up Hamstring Stretch

    91% match

    Hamstrings · Beginner · Isolation

    Pick this when you want an easier version that still works the hamstrings.

    • Bodyweight
    How to perform it
    1. Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
    2. Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
    3. Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: hamstrings, the same as the 90/90 Hamstring
    • Equipment: bodyweight only, the same as the 90/90 Hamstring
    • Body position: lying on your back, not seated
  7. Intermediate Groin Stretch

    7. Intermediate Groin Stretch

    87% match

    Hamstrings · Intermediate · Isolation

    Pick this when you want a harder version that still works the hamstrings.

    • Other
    How to perform it
    1. Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
    2. Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: hamstrings, the same as the 90/90 Hamstring
    • Equipment: bodyweight only, the same as the 90/90 Hamstring
    • Body position: seated, the same as the 90/90 Hamstring

Why You Might Need a 90/90 Hamstring Alternative

You may need alternatives because of acute hamstring strains, knee or lower-back discomfort, or lack of a training partner or equipment. The 90/90 variation can place high eccentric demand on the distal hamstrings; that’s problematic during rehab or early return-to-play phases. Alternatives let you reduce load, isolate specific portions of the hamstring (knee flexors vs hip extensors), or emphasize unilateral control. They also fit constraints, space, no equipment, or progression needs, so you can continue training without forcing a risky movement pattern.

90/90 Hamstring FAQ

What muscles does 90/90 Hamstring work?

The 90/90 Hamstring primarily targets the hamstrings, both the knee-flexor (biceps femoris, semitendinosus, semimembranosus) and the hip-extending role via semitendinosus/semimembranosus. It also recruits the glutes and requires core stability to control pelvic position.

What is the best bodyweight alternative to 90/90 Hamstring?

The Nordic hamstring curl is the best bodyweight alternative for replicating the 90/90’s eccentric hamstring load. It maximizes posterior chain activation and can be scaled with partial range or assistance bands to match your strength and tolerance.

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