Exercise Comparison
90/90 Hamstring vs Vertical Swing
Side-by-Side
Muscle Analysis
Shared
Only in 90/90 Hamstring
Only in Vertical Swing
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
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.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Vertical Swing is beginner and uses dumbbell. Choose 90/90 Hamstring if you have access to bodyweight, or Vertical Swing if you prefer dumbbell.