Progression ladder for the 90/90 Hamstring

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the 90/90 Hamstring

These are the substitutes for the 90/90 Hamstring, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Seated Floor Hamstring Stretch

    Seated Floor Hamstring Stretch

    • Beginner
    • Bodyweight
    • Hamstrings
  2. Seated Hamstring And Calf Stretch

    Seated Hamstring And Calf Stretch

    • Beginner
    • Other
    • Hamstrings
  3. Exercise Ball Seated Hamstring StretchPlay demonstration

    Exercise Ball Seated Hamstring Stretch

    • Beginner
    • Stability-ball
    • Hamstrings
  4. Leg-up Hamstring Stretch

    Leg-up Hamstring Stretch

    • Beginner
    • Bodyweight
    • Hamstrings
  5. Hamstring StretchPlay demonstration

    Hamstring Stretch

    • Beginner
    • Bodyweight
    • Hamstrings
  6. Hamstring-smr

    Hamstring-smr

    • Beginner
    • Foam-roll
    • Hamstrings

Where you are now

90/90 Hamstring

90/90 Hamstring

  • Beginner
  • Bodyweight
  • Hamstrings

Harder steps (1)

  1. Intermediate Groin Stretch

    Intermediate Groin Stretch

    • Intermediate
    • Other
    • Hamstrings

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