10 Best Runner's Stretch Alternatives for Tight Hamstrings

The Runner's Stretch is done standing. Ranked closest by our scoring: the Hamstring Stretch, the Standing Hamstring And Calf Stretch and Standing Toe Touches. A harder version, the The Straddle, is listed below as a progression rather than a swap.

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

Original Exercise: Runner's Stretch

Runner's Stretch
Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Calves

How to perform Runner's Stretch
  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.
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Ranked Runner's Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Runner's 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
    Hamstring StretchPlay demonstration

    1. Hamstring Stretch

    91% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the hamstrings.

    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 Runner's Stretch
    • Primary muscle: hamstrings, the same as the Runner's Stretch
    • Equipment: bodyweight only, the same as the Runner's Stretch
    • Body position: standing, the same as the Runner's Stretch
  2. Standing Hamstring And Calf Stretch

    2. Standing Hamstring And Calf Stretch

    90% match
    • Hamstrings
    • Other
    • Beginner
    • Isolation

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

    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 Runner's Stretch
    • Primary muscle: hamstrings, the same as the Runner's Stretch
    • Equipment: -, not bodyweight only
    • Body position: standing, the same as the Runner's Stretch
  3. Standing Toe Touches

    3. Standing Toe Touches

    89% match
    • Hamstrings
    • Other
    • Beginner
    • Isolation

    It still works the hamstrings, through a different movement.

    How to perform this exercise
    1. Stand with some space in front and behind you.
    2. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. 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 Runner's Stretch
    • Equipment: bodyweight only, the same as the Runner's Stretch
    • Body position: standing, the same as the Runner's Stretch
  4. The Straddle

    Progression

    4. The Straddle

    87% 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 Runner's Stretch
    • Equipment: bodyweight only, the same as the Runner's Stretch
    • Body position: seated, not standing
  5. Basic Toe TouchPlay demonstration

    5. Basic Toe Touch

    84% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it uses the same equipment, but it works the glutes rather than the hamstrings.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
    3. Reach down towards your toes with your hands, keeping your legs as straight as possible.
    4. Pause for a moment at the bottom, 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 Runner's Stretch
    • Body position: standing, the same as the Runner's Stretch
  6. Seated Floor Hamstring Stretch

    6. Seated Floor Hamstring Stretch

    82% 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 Runner's Stretch
    • Primary muscle: hamstrings, the same as the Runner's Stretch
    • Equipment: bodyweight only, the same as the Runner's Stretch
    • Body position: seated, not standing
  7. Intermediate Groin Stretch

    7. Intermediate Groin Stretch

    82% 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 Runner's Stretch
    • Primary muscle: hamstrings, the same as the Runner's Stretch
    • Equipment: bodyweight only, the same as the Runner's Stretch
    • Body position: seated, not standing
  8. Seated Hamstring And Calf Stretch

    8. Seated Hamstring And Calf Stretch

    82% 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
    • Movement: static stretch, the same as the Runner's Stretch
    • Primary muscle: hamstrings, the same as the Runner's Stretch
    • Equipment: bodyweight only, the same as the Runner's Stretch
    • Body position: seated, not standing
  9. Exercise Ball Seated Hamstring StretchPlay demonstration

    9. Exercise Ball Seated Hamstring Stretch

    82% 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
    • Movement: static stretch, the same as the Runner's Stretch
    • Primary muscle: hamstrings, the same as the Runner's Stretch
    • Equipment: bodyweight only, the same as the Runner's Stretch
    • Body position: seated, not standing
  10. Groin And Back Stretch

    10. Groin And Back Stretch

    79% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your knees bent and feet together.
    2. Interlock your fingers behind your head. This will be your starting position.
    3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 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 Runner's Stretch
    • Primary muscle: adductors, not hamstrings
    • Equipment: bodyweight only, the same as the Runner's Stretch

Runner's Stretch FAQ

What muscles does Runner's Stretch work?

Runner's Stretch primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) and places secondary length on the glute max and calf. It emphasizes hamstring length under hip flexion and spinal flexion, increasing tension at the proximal tendon and muscle belly.

Can I build muscle without doing Runner's Stretch?

Yes. You can build hamstring strength using eccentric-focused bodyweight exercises like Nordic curls and single-leg RDLs that load the muscle through hip extension. Prioritize progressive eccentric loading and ensure you maintain tension through the posterior chain during every repetition.

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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