10 Best Hamstring Stretch Alternatives for Tight Hamstrings

The Hamstring Stretch is done standing. Ranked closest by our scoring: the Seated Floor Hamstring Stretch, the Seated Hamstring And Calf Stretch and the Runner's Stretch. Three harder versions, the The Straddle, the 90/90 Hamstring and the Hands Reversed Clasped Circular Toe Touch, are listed below as progressions rather than swaps.

Hamstring StretchWatch the Hamstring Stretch

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

How to Do the Hamstring Stretch

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

Hamstrings, with glutes · Bodyweight · Beginner · Isolation

  1. Stand with your feet shoulder-width apart.
  2. Step forward with your right foot and shift your weight onto your right leg.
  3. Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
  4. Hold the stretch for 20-30 seconds, then return to the starting position.
  5. Repeat on the other side.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Seated Floor Hamstring Stretch

    1. Seated Floor Hamstring Stretch

    91% match

    Hamstrings · Beginner · Isolation

    The same equipment, done seated instead.

    • 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
    • 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. Seated Hamstring And Calf Stretch

    2. Seated Hamstring And Calf Stretch

    91% 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
    • 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. Runner's Stretch

    3. Runner's Stretch

    91% match

    Hamstrings · Beginner · Isolation

    It uses the same equipment and still works the hamstrings.

    • Bodyweight
    How to perform it
    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. Exercise Ball Seated Hamstring StretchPlay demonstration

    4. Exercise Ball Seated Hamstring Stretch

    91% 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
    • 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. The Straddle

    Progression

    5. The Straddle

    88% match

    Hamstrings · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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
  7. 90/90 Hamstring

    Progression

    7. 90/90 Hamstring

    84% match

    Hamstrings · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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

Hamstring Stretch FAQ

What muscles does Hamstring Stretch work?

The Hamstring Stretch primarily targets the three hamstring muscles, biceps femoris, semitendinosus, and semimembranosus, by lengthening hip extensors and knee flexors. You may also feel tension in the calves and glute max when you dorsiflex the ankle and tilt the pelvis posteriorly.

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