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.

Runner's Stretch

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

How to Do the Runner's Stretch

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

Hamstrings, with calves · Bodyweight · Beginner · Isolation

  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.

The 10 Best 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. 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. Hamstring StretchPlay demonstration

    1. Hamstring Stretch

    91% match

    Hamstrings · Beginner · Isolation

    It uses the same equipment and still works the hamstrings.

    • Bodyweight
    How to perform it
    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 · Beginner · Isolation

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

    • Other
    How to perform it
    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 · Beginner · Isolation

    It still works the hamstrings, through a different movement.

    • Other
    How to perform it
    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 · 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 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 · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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 · 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 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

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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