10 Best Hamstring Stretch Alternatives for Tight Hamstrings

Ranked Hamstring Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Hamstring Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Seated Floor Hamstring Stretch

   91% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   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

   • Movement: static stretch, the same as the Hamstring Stretch
   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
   • Body position: seated, not standing
2. 

   2. Seated Hamstring And Calf Stretch

   91% match

   • Hamstrings
   • Other
   • Beginner
   • Isolation

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

   How to perform this exercise

   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

   • Movement: static stretch, the same as the Hamstring Stretch
   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
   • Body position: seated, not standing
3. 

   3. Runner's Stretch

   91% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the hamstrings.

   How to perform this exercise

   1. It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
   2. Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
   3. Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

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

   Why this matches

   • Movement: static stretch, the same as the Hamstring Stretch
   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
4. Play demonstration

   4. Exercise Ball Seated Hamstring Stretch

   91% match

   • Hamstrings
   • Stability-ball
   • Beginner
   • Isolation

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

   How to perform this exercise

   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

   • Movement: static stretch, the same as the Hamstring Stretch
   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
   • Body position: seated, not standing
5. 

   Progression

   5. The Straddle

   88% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Begin in a seated, upright position. Start by extending your legs in front of you in a V.
   2. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

   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 Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
   • Body position: seated, not standing
6. 

   6. Intermediate Groin Stretch

   86% match

   • Hamstrings
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   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

   • Movement: static stretch, the same as the Hamstring Stretch
   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
   • Body position: seated, not standing
7. 

   Progression

   7. 90/90 Hamstring

   84% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
   • Body position: seated, not standing
8. 

   8. Leg-up Hamstring Stretch

   84% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   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

   • Movement: static stretch, the same as the Hamstring Stretch
   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: bodyweight only, the same as the Hamstring Stretch
   • Body position: lying on your back, not standing
9. 

   9. Standing Hamstring And Calf Stretch

   81% match

   • Hamstrings
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
   2. Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward.
   3. Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.

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

   Why this matches

   • Movement: static stretch, the same as the Hamstring Stretch
   • Primary muscle: hamstrings, the same as the Hamstring Stretch
   • Equipment: -, not bodyweight only
   • Body position: standing, the same as the Hamstring Stretch
10. Play demonstration

    Progression

    10. Hands Reversed Clasped Circular Toe Touch

    80% match

    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your arms extended to the sides.
    2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
    3. Reach down with your hands and clasp them together behind your legs.
    4. Slowly raise your hands up and over your head in a circular motion, keeping your legs straight.
    5. Continue the circular motion until your hands touch your toes.
    6. Reverse the motion and bring your hands back down to the starting position.
    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: glutes, not hamstrings
    • Equipment: bodyweight only, the same as the Hamstring Stretch
    • Body position: standing, the same as the Hamstring Stretch