10 Best Lying Hamstring Alternatives for Limited Equipment

The Lying Hamstring is done lying on your back. Ranked closest by our scoring: the The Straddle, the Leg-up Hamstring Stretch and the Seated Hamstring And Calf Stretch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lying Hamstring

Lying Hamstring
Primary muscle
Hamstrings
Equipment
Other
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Calves

How to perform Lying Hamstring
  1. Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
  2. With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
  3. Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete.
Filter Lying Hamstring alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Lying Hamstring Alternatives

10 substitutes, ranked by how closely each one matches the Lying Hamstring 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
    The Straddle

    1. The Straddle

    81% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    It still works the hamstrings, through a different movement.

    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 Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: seated, not lying on your back
  2. Leg-up Hamstring Stretch

    2. Leg-up Hamstring Stretch

    79% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want to work the hamstrings one side at a time.

    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
    • Primary muscle: hamstrings, the same as the Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: lying on your back, the same as the Lying Hamstring
  3. Seated Hamstring And Calf Stretch

    3. Seated Hamstring And Calf Stretch

    78% match
    • Hamstrings
    • Other
    • Beginner
    • Isolation
    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
    • Primary muscle: hamstrings, the same as the Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: seated, not lying on your back
  4. Seated Floor Hamstring Stretch

    4. Seated Floor Hamstring Stretch

    78% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    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
    • Primary muscle: hamstrings, the same as the Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: seated, not lying on your back
  5. Hamstring StretchPlay demonstration

    5. Hamstring Stretch

    77% 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
    • Primary muscle: hamstrings, the same as the Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: standing, not lying on your back
  6. Runner's Stretch

    6. Runner's Stretch

    76% 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
    • Primary muscle: hamstrings, the same as the Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
  7. Exercise Ball Seated Hamstring StretchPlay demonstration

    7. Exercise Ball Seated Hamstring Stretch

    76% match
    • Hamstrings
    • Stability-ball
    • Beginner
    • Isolation
    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
    • Primary muscle: hamstrings, the same as the Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Lying Hamstring
  8. Intermediate Groin Stretch

    8. Intermediate Groin Stretch

    73% 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
    • Primary muscle: hamstrings, the same as the Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: seated, not lying on your back
  9. Hug Keens To ChestPlay demonstration

    9. Hug Keens To Chest

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Bend your knees and lower your body down into a squat position.
    3. As you squat down, bring your knees up towards your chest and hug them with your arms.
    4. Hold this position for a moment, then slowly return to the starting position.
    5. 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 Lying Hamstring
    • Body position: lying on your back, the same as the Lying Hamstring
  10. Seated Wide Angle Pose SequencePlay demonstration

    10. Seated Wide Angle Pose Sequence

    71% 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 Lying Hamstring
    • Equipment: bodyweight only, the same as the Lying Hamstring
    • Body position: seated, not lying on your back

Why You Might Need a Lying Hamstring Alternative

You may need substitutes because equipment is unavailable, you feel kneecap or low-back pain, or you want a different loading pattern. Lying hamstring primarily isolates knee flexion and stresses the distal hamstrings; hip-dominant options like RDLs shift activation to the proximal hamstrings and glutes. Choose an alternative when you need more load capacity, unilateral balance work, or eccentric overload for tendon rehab. For example, pick a Nordic curl for high eccentric hamstring activation (anchor the ankles and lower slowly for 3–5 seconds) or a single-leg RDL to address side-to-side strength deficits while preserving lumbar stability.

Lying Hamstring FAQ

What muscles does Lying Hamstring work?

Lying hamstring curls primarily load the three hamstring muscles: biceps femoris, semitendinosus, and semimembranosus, with secondary involvement of the calves and glutes. The exercise isolates knee flexion, so you should feel contraction at the back of the thigh just above the knee when curling.

What is the best bodyweight alternative to Lying Hamstring?

The Nordic hamstring curl is the most effective bodyweight substitute for isolation and eccentric overload; anchor your ankles and lower slowly while keeping hips extended. That long, controlled eccentric targets distal hamstring fibers and builds strength useful for sprinting and injury prevention.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology