10 Best Intermediate Groin Stretch Alternatives for Tight Hamstrings

Ranked Intermediate Groin Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Intermediate Groin 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.

1. Best match

   

   1. Seated Floor Hamstring Stretch

   95% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

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

   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 Intermediate Groin Stretch
   • Primary muscle: hamstrings, the same as the Intermediate Groin Stretch
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: seated, the same as the Intermediate Groin Stretch
2. 

   2. The Straddle

   90% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   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 Intermediate Groin Stretch
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: seated, the same as the Intermediate Groin Stretch
3. 

   3. Upper Back-leg Grab

   89% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that works the hamstrings one side at a time.

   How to perform this exercise

   1. While seated, bend forward to hug your thighs from underneath with both arms.
   2. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

   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 Intermediate Groin Stretch
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: seated, the same as the Intermediate Groin Stretch
4. 

   4. 90/90 Hamstring

   87% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier 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 Intermediate Groin Stretch
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: seated, the same as the Intermediate Groin Stretch
5. Play demonstration

   5. Hamstring Stretch

   86% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: static stretch, the same as the Intermediate Groin Stretch
   • Primary muscle: hamstrings, the same as the Intermediate Groin Stretch
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: standing, not seated
6. 

   6. Seated Glute

   85% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the glutes rather than the hamstrings.

   How to perform this exercise

   1. In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
   2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
   3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

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

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: seated, the same as the Intermediate Groin Stretch
7. Play demonstration

   7. Seated Glute Stretch

   85% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you.
   2. Bend your right knee and cross your right ankle over your left thigh.
   3. Place your right hand on the ground behind you for support.
   4. With your left hand, gently press down on your right knee to deepen the stretch.
   5. Hold the stretch for 30 seconds to 1 minute.
   6. Switch sides and repeat.

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

   Why this matches

   • Movement: static stretch, the same as the Intermediate Groin Stretch
   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: seated, the same as the Intermediate Groin Stretch
8. 

   8. Runner's Stretch

   82% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   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 Intermediate Groin Stretch
   • Primary muscle: hamstrings, the same as the Intermediate Groin Stretch
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
9. 

   9. Leg-up Hamstring Stretch

   80% 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 Intermediate Groin Stretch
   • Primary muscle: hamstrings, the same as the Intermediate Groin Stretch
   • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
   • Body position: lying on your back, not seated
10. Play demonstration

    10. Seated Wide Angle Pose Sequence

    80% match

    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on the ground with your legs extended in a wide angle.
    2. Flex your feet and engage your quadriceps.
    3. Place your hands on the ground behind you for support.
    4. Keeping your back straight, lean forward from your hips.
    5. Continue leaning forward until you feel a stretch in your hamstrings.
    6. Hold this position for a few breaths.
    7. Slowly release the stretch and return to the starting position.
    8. 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 Intermediate Groin Stretch
    • Equipment: bodyweight only, the same as the Intermediate Groin Stretch
    • Body position: seated, the same as the Intermediate Groin Stretch